Announcements
Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.
Swamp City Fitness – Swamp City WOD
Warm Up
200 meter Run
10 Beat Swings
10 meter Samsom Stretch
20 Mountain Climbers
30 Jumping Jacks
3 Slow and Lows
10 Banded Pass Through
With an Empty Barbell
5 Clean Pulls
5 Power Cleans
5 Push Jerks
5 Snatch Pulls
5 Power Snatches
5 Overhead Squats
Strength:
Week 7 of 9
Superset the following 5×5 at 55% of Your 1RM
Push Press
Front Squats
GHD’s
GHD’s start with 10, add 2 per round. Include warm up rounds
Metcon (Time)
For Time
4 Rounds
9 Wallballs (20/14)
9 Power Snatches (95/65)
Rest 3 minutes
3 Rounds
9 Wallballs (20/14)
6 Clean & Jerks (135/95)
Scale: 75/55, 95/65, 14/10