Swamp City WOD – Fri, Dec 1

Swamp City Fitness – Swamp City WOD


12/10 Cal Bike

30 Jumping Jacks

10 Beat Swing

10 Squats

10 Lunges

10 Down Dog Push Ups

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touches (each leg)

10 Side Lunges

10 Drop Squats

Wooden Rod or PVC Pipe:

10 Pass Throughs

10 Around the Worlds

10 Snatch Presses

10 OHS

10 Snatch Balances

10 SOTS Press

10 Twisting Knee Raises

Snatch (Find our New Heavy:
20 Min to work on Form and increase weight.
Those proficient with the movement can work on Testing 1RM when approved by coach.

Recommend Beat Swings and Snatch Grip Rig Raises between Sets. )

21-15-9 (Time)

For Time:

21 Empty Bar OHL’s

21 Pull Ups

600M Run

15 Empty Bar OHL’s

15 Pull Ups

400M Run

9 Empty Bar OHL’s

9 Pull Ups

200M Run

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts