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Swamp City WOD – Mon, Oct 31

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

PVC Routine

20 Empty Bar Muscle Clean, alternating between high and low hang every rep.

Utilize the Hook Grip

Strength

Utilize Hook Grip to the best of your ability.

7 rounds increasing in weight every round. First Round, start with an empty bar.

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 First of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans  Record your Starting and Finishing Weight.

Short Hammer (Time)

400M Run

30M Burpee Broad Jumps

20 Pull Ups

15 Dips (Ring/Bench)

30 Hammer Strikes (15/10)

200M Run

30M Burpee Broad Jumps

20 Pull Ups

15 Dips (Ring/Bench)

30 Hammer Strikes (15/10)

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