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Swamp City WOD – Mon, Nov 28

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

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