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.