Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
200M Row
10/8 Cal Bike
10 Beat Swings
30 Jumping Jacks
10 Down Dog Push Ups
10 Lunges
10 Side Lunges
2 Low and Lows
3 Quad Stretch Toe Touch
10 Beat Swings
Strength
Week 3 of 5 Cleaning Up Your Cleans
25 Min, 4 Rounds as Complex at 60% 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 (Time)
400M Run Buy In:
4 Rounds:
10M Walking Calve Raises w/DB (35’s/25’s)
8 DB Thrusters
8 DB Push Ups
8 T2B
400M Run Buy Out