Announcements
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
Strength
Week 9 of 9
Perform the following as a Superset at 85% of 1RM for 5×5
Push Press Complex
Front Squat
V-Ups
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)