Swamp City Fitness – Swamp City WOD
Warm-up
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