Swamp City Fitness – Swamp City WOD
Warm Up
400M Run or Row
Perform 2 Rounds of the Following with a (15/10) Plate
10 Ground to Overhead
10 Tricep Ext
10 Halos
10 Twists w/Knee Raises
10 Hip to Hip Over the Shoulder
10 Squat Presses
10 Side Lunges
10 Overhead Lunges
10 Good Mornings
Strength
25 Min to Complete the Following:
Back Squat (5 x 5 @ 55% of 1RM
)
Bulgarian Split Squat (5 x 5 w/KB (35/28))
5 x 5
Snatch (5 Rounds of 2 Reps as a Complex
55% of 1RM Snatch:
– Snatch Liftoff to Knee – 3 sec pause
– Power Snatch from the Knee – 3 sec pause OH
– Overhead Squat
– Snatch – 3 sec pause at bottom)
Metcon (Time)
4 Rounds for time:
4 Snatches
2 OHS
2 Burpees Over Bar
200M Run
2 Wall Walks
8 Alternating Single Leg T2B
Modified: Slam Balls instead of Snatches
Squat Press w/Slamball instead of OHS
Alternating Knee Raises or Sittups