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Swamp City WOD – Fri, Oct 27

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 2 of 6

25 Min to Complete:

Bench Press & Snatch

(bench complete all if 25 min allows, snatch complete 5 @ 45%, 5 @65%, and 5 @75%)

10 @ 45% + 5lb

5 @ 65% + 5lb

3 @ 75% + 5lb

3 @ 85% + 5lb

1 x 4 @95% + 5lb

Superset:

8 Chest 2 Bar Pull Ups (only do 4 rounds of superset)

Metcon (Time)

5 Rounds for time:

250M Row

8 T2B

5 Back Squat @50%

4 Wall Walks

6 Dips

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