Swamp City WOD – Sat, May 27


Monday is Memorial Day. There is only the 9am Holiday WOD

Come Celebrate and do Murph with us! It’s a body weight workout for everyone and it’s open to public so bring friends and family. We are still looking for somewhere to celebrate after. If anyone is willing to host a pool party, let Jon know. We can all bring snacks and drinks if we find a place to get together after the WOD.

Swamp City Fitness – Swamp City WOD

Warm Up

400m row

20m samson

400m row

20m inchworm

400m row

10 squat therapy Squat Therapy

400m row

PVC shoulder and squat routine

Bear Complex (5 rounds for Load
Complete 7 unbroken sets of the complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
The five movements known as the “Bear Complex” comprise one repetition.

Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round.

Complete five rounds, increasing the weight and resting as needed between each round to complete the workout.

Rest as needed between rounds.

You may not change the load mid-round.

How do you score the “Bear Complex” workout?

Score is the max weight used for your fifth unbroken round.

What is a good score for the “Bear Complex” workout?

– Beginner: Men 75/Women 55 lb

– Intermediate: Men 115/Women 85 lb

– Advanced: Men 155/Women 105 lb

– Elite: Men 225+/Women 155+ lb

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