Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
10 Beat Swings
10M Samson Stretches
10M Inchworms
3 Slow & Lows
10M Froggers
10M Toy Soldiers
10 Beat Swings
40 Jumping Jacks
10 Side Lunges
20 Skater Hops
10 Beat Swings
Empty Barbell
10 Muscle Cleans
10 Front Squats
Strength
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 Second week of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans Record your Starting and Finishing Weight.
Short ad Brutal (Time)
4 Rounds for time:
15 WallBalls
15 Hand Release Push Ups
15 Reverse Lunges
15 Toes 2 Bar
