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
