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
Strength
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
