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Swamp City WOD – Wed, Apr 5

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?

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