Swamp City WOD – Tue, Sep 12

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Starfish Toe Touches

10 Beat Swings

5 Squats

5 Kang Squats

6 Down Dog Push Ups

6 Push Ups w/kick through

10 Beat Swings

10M Samson Stretch

10M Froggers

10 Cossack Squats


Week 2 of 5 Cleaning Up Your Cleans

25 Min to complete as Complex at 55% of 1RM

Lift off to just below the knee 2 sec pause

4 x 1

Back to the floor slowly, then full Deadlift


Back Down to Low Hang (just above knee) High Pulls

4 x 2

High Hang Cleans

4 x 2

Front Squat

4 x 3

Push Press

4 x 4

Superset: 8 OHL with Single KB

(increase kb weight every week)

Metcon (Time)

4 Rounds for time:

6 Breakdance Burpees

200M Run

12 T2B

12 Box Step Ups w/single Front Rack KB(35/28)

25 Dubs or 60 Singles

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