Swamp City WOD – Mon, Dec 19

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


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

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