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
