Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
10 Starfish Toe Touches
10 Beat Swings
30 Jumping Jacks
3 Slow and Lows
10 Twists with Knee Raises
3 Quad Stretch Toe Touch
6 Stationary Inch Worms
10 Beat Swings
10 empty bar muscle cleans
10 empty bar front squats
Strength
It’s getting heavier. 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 5th week of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans Record your Starting and Finishing Weight
Jon’s Birthday! (AMRAP – Rounds and Reps)
Double Barbell 16 min AMRAP
20 Abmat Sit Ups
10 Deadlifts (225/155)
200M Run
5M Handstand Walk or 3 Kick Ups or 2 Wall Walks
10 Dips (ring, fixed bar, bench)
3 Snatches (95/65)
4 Overhead Squats
200M Run
