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
Strength
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
4×1
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