Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Beat Swings
10 Push Ups
10 Squats
10 Lunges
10 Beat Swings
10 PVC Pass Throughs & Round the Worlds
10 Side Lunges
10 Starfish Toe Touches
10 Beat Swings
2 Slow and Lows
30 Sec Couch Stretch (each leg)
Strength
Week 6of 8
25 Min to Complete the following as a Superset
Back Squat (5×5 @ 65% of 1RM)
Strict Press (5×5 @ 65% of 1RM)
Snatch (5 x 2 @ 65% Performed as a Complex:
– Snatch Liftoff to Knee – 3 sec pause
– Power Snatch from the Knee – 3 sec pause OH
– Overhead Squat
– Snatch – 3 sec pause at bottom)
Metcon (Time)
400M Run Buy In
3 Rounds:
6 Cleans & Jerks (135/85)
8 Burpees Over Bar
10T2B
400M Run Buy Out
