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Swamp City WOD – Fri, Dec 9

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

10 Squats

10 Push Ups

10 Beat Swings

30 Jumping Jacks

5 Stationary Inch Worms

10 Jumping Squats

10 Jumping Lunges

10 Beat Swings

20 Jumping Jacks

3 Quad Stretch Toe Touch

3 Rig Raises

Strength

Week 6 of the 9 week Strength Cycle.

Shoulder Press

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

Use the spreadsheet for speed and efficiency. Focus on getting your weights out

Cluster Buster (Time)

21-15-9

Clusters = Squat Clean Thruster

21 @ (75/55)

15 @ (95/75)

9 @ (115/95)

5 Burpee penalty every time you put the bar down mid-set. No penalty for putting the bar down to change the weights.

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