Swamp City Fitness – Swamp City WOD
Warm Up
30 Jumping Jacks
10 Beat Swings
10 Squats
10M Samson Stretch
10M Inchworms
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Side Lunges
10 Push Ups
PVC Shoulder Mobility Work (2 Min)
10 Beat Swings
20 Skater Hops
Strength
Cleans: (last week of increase)
17 Reps @ 65%
11 Reps @ 75%
8 Reps @ 85%
Front Squats:
3 x 8 @ 65%
Metcon (Time)
For Time:
200M Run w/Slamball (20/15)
30 Mt Climbers
20 Slamballs
10 Box Jumps
200M Run w/Wallball (20/14)
60 Situps
40 Wallballs
20 Box Jumps
200M Run w/Single DB (20/15)
30 DB Push Ups w/Alternating Row
20 Thrusters w/2 DB’s
10 Box Jumps
