Swamp City WOD – Mon, Jul 3


Hey Gang, Heads Up

4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day!

1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday

Next week is the last week of our 9 week Strength Cycle and we will take the following week to test our new 1RM’s before starting a new strength cycle. If anyone has strength recommendations for the next cycle please text Jon.

The Burpee Challenge is almost complete and it looks like Govinda May has won another one! Consistency wins the day! Great Job Govinda! Recommendations for the next challenge will be heard so please send them to the coaches.

Swamp City Fitness – Swamp City WOD

Warm Up

600M Pond Run

10 Beat Swings

10 Squats

10 Push Ups

10M Samson Stretch

10 Alternating Over the Fence Side Lunges

10 Beat Swings

3 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

6 Sun Salutation to Down Dog Push ups

10 Beat Swings

10 Jumping Squats

20 Skater Hops

3 Rig Raises


Week 9 of 9

Perform the following as a Superset at 85% of 1RM for 5×5

Push Press Complex

Front Squat


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Increase by 2 Every Round:

2 Pull Ups

2 Burpee Box Overs

2 DB Thrusters (35’s/25’s)

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