Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
40 Dubs or 90 Singles
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
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 65% 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)
12 Min AMRAP or Complete for Time (AMRAP – Rounds and Reps)
Using same weight as Strength:
1 Clean
2 Burpees Over Bar
100M Run
4 T2B
2 Cleans
4 Burpees Over Bar
200M Run
8 T2B
4 Cleans
8 Burpees Over Bar
400M Run
16 T2B
8 Cleans
16 Burpees Over Bar
800M Run
32 T2B