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Swamp City WOD – Mon, Oct 2

Announcements

Hey Everyone the weather is getting great! It’s time to start getting back together for our Bonfires and cookouts. Moving forward we will have them the second Friday of every Month. Lets make this first one a big one! October, Friday the 13th, sounds awesome! We will make a list of things we need and I will post it on Facebook and in a email. This is a great opportunity to invite friends and family to check out the gym community.

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

10 Beat Swings

30 Jumping Jacks

10 Down Dog Push Ups

10 Lunges

10 Side Lunges

2 Slow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

20 Skater Hops

30 Sec Calf Stretch (each leg)

20 Sec Couch Stretch (each leg)

Strength

Week 4 of 5 Cleaning Up Your Cleans

25 Min, 4 Rounds as Complex at 70% of 1RM

1 Lift off to just below the knee 2 sec pause

—-Back to the floor slowly

1 Deadlift

—-Back Down to Low Hang (just above knee)

4 High Pulls (from low hang position)

2 High Hang Cleans (with squat)

2 Front Squat

4 Push Press

Superset : 8 OHL with Single KB

(increase kb weight every week)

Metcon (AMRAP – Rounds and Reps)

10Min AMRAP:

10 Deadlifts (135/85)

20M Lunges

10 Pull Ups

10 Push Ups

2 Wall Walks

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