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Swamp City WOD – Mon, Sep 25

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

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