Swamp City Fitness – Swamp City WOD
Warm Up
20/16 Cal Assault Bike
10 Sec Hang
3 Slow and Lows
3 Quad Stretch Toe Touch
400M Row
10 Beat Swings
8 Stationary Inch Worms
8 Samson Stretches
10 Beat Swings
10 Drop Squats
Empty Bar:
10 Muscle Cleans
10 Front Squats
Strength
Clean
Utilize Hook Grip to the best of your ability.
7 rounds increasing in weight every round. First Round, start with an empty bar. Each week we learn the movements better and increase in weight.
3 Reps:
1.) Slow Pull to Knee, 3 Second Pause and back to the Ground,
1.) Full High Pull, Slow 4 Second Negative or Eccentric back to the Ground
3 Reps:
1.) High Hang Clean
1.) Low Hang Clean
1.) Clean
This is our Third week of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans. Record your Starting and Finishing Weight.
Hello Oxygen (No Measure)
14 Min AMRAP:
V-Ups to be performed w/a 10lb Wallball or plate
3 V-Ups
3 Push Ups (RX, feet on Plate or Wallball)
3 Pull Ups (RX, Wallball or plate between feet)
6 V-Ups
6 Push Ups
6 Pull Ups
9 V-Ups
9 Push Ups
9 Pull Ups
12 V-Ups
12 Push Ups
12 Pull Ups
