Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Beat Swings
10M Samson Stretch
10M Inchworms
10 Beat Swings
40 Jumping Jacks
3 Slow and Lows
3 Quad Stretch Toe Touch
10 Beat Swings
10 Empty Bar Muscle Cleans
10 Empty Bar Front Squats
Strength
It’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 6th week of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans. Record your Starting and Finishing Weight
Time to Run (Time)
For Time:
400M Run
40 Sit Ups
400M Run
40 Push Ups
400M Run
40 Pull Ups
400M Run
40 Squats