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Swamp City WOD – Mon, Sep 18

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

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