Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
30 Jumping Jacks
10 Beat Swings
10 Squats
10 Lunges
10 Down Dog Push Ups
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Side Lunges
10 Drop Squats
20 Skater Hops
3 Wide Grip Rig Raises
Strength
Week 1 of 5
50% 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)
50% of 1RM (santch)
4 Snatch Grip Push Press from Back Rack
4 OHS
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here