Swamp City WOD – Mon, Nov 14

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



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

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