Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
PVC Routine
Strength
28 Min to Complete the Following as a Superset:
Back Squat (5 x 5 @ 65% of 1RM)
Strict Press (5 x 5 @ 65% of 1RM)
Snatch (5 x 2 @ 65% 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 (AMRAP – Reps)
12 Min AMRAP:
(Increase by 2 every round)
2 Slam Balls
2 Pull Ups
2 Burpee Box Jumps
4 Slam Balls
4 Pull Ups
4 Burpee Box Jumps
6 Slam Balls
6 Pull Ups
6 Burpee Box Jumps
8,8,8, 10,10,10, 12,12,12
How High Can You Go?