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Swamp City WOD – Fri, Oct 6

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

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