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Swamp City WOD – Tue, Oct 18

Swamp City Fitness – Swamp City WOD

Warm-up

400M Run

10 Sec Dead Hang

PVC Routine

10 Squats

10 Push Ups

10M Forward Scoops

Strength

Festivus Games WOD 2

Max Tonnage Cleans

Team chooses weight.

Athletes alternate 1-minute rounds.

The workout starts with 2 minutes to warm up to declared weight, then the athletes will rotate 1 minute work, 1 minute rest for 3 Rounds (Total of 6 minutes). Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights.

Workout will begin with an unloaded empty barbell. Athletes have two minutes to load the barbell and warm-up. Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Clips must be used.

Each weight must be a minimum of 45#/35#. Training bars, if available, may only be used for weights equal to or lesser than 60#/50#.

If performed as an individual, follow the six minute clock and rest every other minute.

Metcon

60/45 Cal Assault Bike

40 Wallballs

20 Deadlifts (185/135)

– Rest 4 Minutes

10 Deadlifts (225/165)

20 Wallballs

30/20 Cal Assault Bike

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