Swamp City WOD – Mon, Dec 26

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

10 Sec Hang

20 Jumping Jacks

3 Sow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

5 Breakdance Burpees

10M Samson Stretch

10M Toy Soldiers

10 Beat Swings

Empty Bar:

10 Muscle Cleans

10 Front Squats


Week 9 or 9

7 Rounds Increasing in Weight Each Round:

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 Final week of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans. Record your Starting and Finishing Weight

Yuletide WOD (Time)

2 Rounds for Time:

800M Run

40 Wall Balls (20/14)

12Clean & Jerks (95/65)

12Bar Over Burpees

12Power Snatches (95/65)

25min Time Cap

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