Announcements
Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.
Swamp City Fitness – Swamp City WOD
Warm Up
200 Meter Run
10 Beat Swings
10 Meter Bear Crawl
10 Meter Toy Soldiers
10 Knees to Chest
10 Reverse Lunges (ea side)
10 Open Book (ea side)
10 Banded Shoulder Press
5 Slow and Lows
Couch Stretch (30 sec ea side)
Strength
Metcon (No Measure)
On a continuous Running Clock;
From 0-5:00
25 T2B
25 Deadlifts (135/95)
From 5:01-10:00
25 KB Swings (50/35)
25 HSPU
From 10:01-15:00
25 Burpees
25 Ground to Overhead (95/65)
From 15:01-20:00
25 Cal Row
25 Back Squats (135/95)
Scaling: Knees to chest, Toes to Rig, 95/65, 35/25, Pike-ups, Push-ups, 65/55, 115/65