Swamp City WOD – Wed, Dec 6

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

PVC Routine


Front Squats and Cleans

establish the 1RM for the Cleans and then perform 2 Rounds of 5 @ 80% (remember this is not supposed to be max effort. Establish a quality form 1RM that we can work this strength cycle off of.

Front Squats 3 Rounds of 10 @ 60%


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

4 Manmakers (40’s/25’s)

10 Slam Balls (20)

20 Toe Taps on Slam Ball

10M Walking Lateral Plate Slide (25/15) -one direction each round

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts