Swamp City Fitness – Swamp City WOD
Warm Up
20 Dubs or 50 Singles
10 Beat Swings
10 Squats
10 Lunges
10 Push Ups
20 Dubs or 50 Singles
10 Beat Swings
10 Side Lunges
2 Slow and Lows
3 Quad Stretch Toe Touches (each leg)
10 Down Dog Push Ups
20 Dubs or 50 Singles
10 PVC Pass Through’s
10 PVC Around the Worlds (each side)
Strength
Week 3 of 5
65% 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)
65% of 1RM (santch)
4 Snatch Grip Push Press from Back Rack
4 OHS
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#