Announcements
Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!
Swamp City Fitness – Swamp City WOD
Warm Up
200 meter Row
10 Beat Swings
10 meter Walking Lunges
3 Slow and Lows
8 Inch Worms
200 meter Run
10 Banded Pass Through
10 Banded Lat Pull Downs
8 World’s Greatest Stretch
10 Banded Shoulder Press
Strength
Week 7 of 8
25 min to complete the following as a superset
Back Squat (5 x 5 @ 75% of 1RM)
Ring Dips (5 x 5 Increase weight over last week. (30/20))
Snatch (5 x 1 @ 70% Performed as a Complex:
– Snatch Liftoff to Knee – 3 sec pause
– Power Snatch from the Knee – 3 sec pause OH
– Overhead Squat
– Snatch – 3 sec pause at bottom)
Metcon (No Measure)
42-30-18
Row Cal
Alt Dumbell Hang Snatches
Time Cap: 15 minutes