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Swamp City WOD – Mon, Nov 21

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

6 Mt. Climber Burpees (10 Rep)

6 Samson Stretch Stationary

10 Beat Swings

200M Run

3 Slow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

200M Run

6 Drop Squats

6 Stationary Inchworms

10 Beat Swings

10 Empty Bar Muscle Cleans

10 Empty Bar Front Squats

Strength

Utilize Hook Grip to the best of your ability.  We are in week 4 of 9 you should be seeing weight increases attempting to end at least 10lbs heavier then the first 3 weeks.

7 rounds increasing in weight every round. First Round, start with an empty bar.

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 a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans  Record your Starting and Finishing Weight.

Ohhhh Christmas Tree (Time)

Partner Wod 9min Time Cap

10 Synchro Burpee Over Bar

20 Front Rack Lunges

30 Synchro Deadlifts (75/55)

40 Box Jump Over (24″/20″)

50 Wall Balls (20/14)

40 Box Jump Over (24″/20″)

30 Synchro Deadlifts

20 Front Rack Lunges

10 Synchro Burpee Over Bar

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