Swamp City WOD – Fri, Jun 30


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


Week 8 of 9

Superset 5×5 at 70% of Your 1RM

Front Squats

Bench Press


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)

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

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