Swamp City Fitness – Swamp City WOD
Warm Up
5 Burpees
10 Beat Swings
10 Squats
10 Down Dog Push Ups
Wooden Rod
10 Pass Throughs
10 Around the Worlds
10 Snatch Press
10 OHS
10 Sots Press
10 Twisting Knee Raises
Strength
Week 4 of 6
25 Min to Complete:
Bench Press & Snatch
(bench complete all if 25 min allows, snatch complete 5 @ 45% +10, 5 @65% +10, and 5 @75% +10)
10 @ 45% + 10lb
5 @ 65% + 10lb
3 @ 75% + 10lb
3 @ 85% + 10lb
3 @ 85% + 10lb
3 @ 85% + 10lb
Superset:
8 Chest 2 Bar Pull Ups (only do 4 rounds of superset)
Metcon (Time)
5 Rounds for time:
5 Back Squats @ 60% of 1RM
100M Sled Sprint or 20M Tire Drag
2 Rope Up Downs
8 Devil Press (20’s)
16 WallBall (14) or Plate Sit Ups (15)
