Swamp City Fitness – Swamp City WOD
Warm Up
40 Dubs or 90 Singles
30 Jumping Jacks
10 Beat Swings
PVC Routine
10 Beat Swings
30 Jumping Jacks
40 Dubs or 90 Singles
Strength
Week 4 of 5
70% of 1RM (snatch) Perform the following as a Complex:
4 Rounds:
2 Snatch Grip Lift Offs with 2 sec pause
3 Snatch Grip Deadlifts (slow)
4 Snatch Grip High Pulls
Superset: (from the rack with second bar)
70% of 1RM (santch)
4 Snatch Grip Push Press from Back Rack
4 OHS
30/20/10 (Time)
30 Dubs or 60 Singles
30 Pull Ups
30 Wallballs
30 Push Ups
200M Run
20 Dubs or 40 Singles
20 Pull Ups
20 Wallballs
20 Push Ups
400M Run
10 Dubs or 20 Singles
10 Pull Ups
10 Wallballs
10 Push Ups
600M Run
