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Swamp City WOD – Mon, Nov 7

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

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