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
