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Swamp City WOD – Mon, Apr 24

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

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