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Swamp City WOD – Fri, Nov 10

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)

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