Announcements
Hey Gang, Heads Up
4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day!
1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday
Next week is the last week of our 9 week Strength Cycle and we will take the following week to test our new 1RM’s before starting a new strength cycle. If anyone has strength recommendations for the next cycle please text Jon.
The Burpee Challenge is almost complete and it looks like Govinda May has won another one! Consistency wins the day! Great Job Govinda! Recommendations for the next challenge will be heard so please send them to the coaches.
Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
10 Beat Swings
10 Hallow Rocks
10 Supermans
10 Prone Y,T,W’s
30 Jumping Jacks
3 slow and low’s
10 jumping squats
3 quad stretch toe touch (each leg)
10 side Lunges
30 sec Counch Stretch
30 sec calve stretch
Strength
Thor’s Hammer Routine
19 Min AMRAP:
Thor’s Hammer
ME Preacher Bar or Straight Bar Reverse Curls
12 Squeezy Clips
2 Rope Up Downs (hand over hand)
Strongman Farmer Carries (45’s/25’s)
100M KB Farmer Carries (70’s/53’s)
40/20/40
Snatch a Lot (Time)
For Time:
200M Run
4 Snatches (95/65)
2 Burpees Over Bar
20 Pull Ups
4 Snatches
2 Burpees Over Bar
30 Push Ups
4 Snatches
2 Burpees Over Bar
40 Squats
4 Snatches
2 Burpees Over Bar
60 Situps
200M Run
