Swamp City Fitness – Swamp City WOD
Warm Up
Try to move swiftly through the warm up and strength. Today is a lot to fit into an hour.
12/16 Cal Bike
10 meter Samson Stretch
10 meter Inch Worm
10 Beat Swings
20 Mountain Climbers
10 Side Lunges
30 meter KB Waiters Carry (ea arm)
200 meter Run
5 Strict Pull-ups/5Negative Pull-ups
5 Downward Dog Push-ups
Strength
Week 8of 8
This is where we feel the heavy for real.
28minutes to complete the following as a Super Set:
Back Squat (5 x 5 @ 75% of 1RM)
Ring Dips (5 x 5 Weighted to your max for 5)
Snatch (5 x 1 @ 75% 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 (No Measure)
4 minute AMRAP
7 Clean and Jerks (75/35)
7 Pull-ups
7 Push-ups
Rest 3 minutes
4 minute AMRAP
7 Clean and Jerks (95/55)
7 Pull-ups
7 Push-ups
Rest 3 minutes
4 minute AMRAP
7 Clean and Jerks (115/75)
7 Pull-ups
7 Push-ups
