Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 Sec Hang
2 Slow & Lows
10 Push Ups
3 Quad Stretch Toe Touch
10 Beta Swings
10 Empty Bar Muscle Cleans
10 Front Squats
Strength
t’s getting heavier. Utilize Hook Grip to the best of your ability.
7 rounds increasing in weight every round. First Round, start with an empty bar. Each week we learn the movements better and increase in weight.
3 Reps:
1.)Slow Pull to Knee, 3 Second Pause and back to the Ground,
1.) Full High Pull, Slow 4 Second Negative or Eccentric back to the Ground
3 Reps:
1.) High Hang Clean
1.) Low Hang Clean
1.) Clean
This is our 8th week of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans. Record your Starting and Finishing Weight
Wrapping Boxes (Time)
For Time:
3 Box Jumps (30/24)
2 T2B
1 Warrior Maker
6 Box Jumps (30/24)
4 T2B
2 Warrior Maker
12 Box Jumps (30/24)
8 T2B
4 Warrior Maker
24 Box Jumps (30/24)
16 T2B
8 Warrior Maker
