Swamp City WOD – Mon, Jun 19


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


Week 7 of 9

Superset the following 5×5 at 55% of Your 1RM

Push Press

Front Squats


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

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