Announcements
Hey Gang, Heads Up
4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day!
1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday
Next week is the last week of our 9 week Strength Cycle and we will take the following week to test our new 1RM’s before starting a new strength cycle. If anyone has strength recommendations for the next cycle please text Jon.
The Burpee Challenge is almost complete and it looks like Govinda May has won another one! Consistency wins the day! Great Job Govinda! Recommendations for the next challenge will be heard so please send them to the coaches.
Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Starfish Toe Touch
10 Beat Swings
5 Stationary Inch Worms
10 Twists
10 Twists with Knee Raises
10 Squats
10 Side Lunges
10 Beat Swings
10M Toy Soldiers
10M Froggers
4 Breakdance Burpees
Strength
Week 8 of 9
Superset 5×5 at 70% of Your 1RM
Front Squats
Bench Press
GHD’s
GHD’s start with 10 and add 2 each round including warm up rounds.
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
