Swamp City WOD – Wed, Jun 21


Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.

Swamp City Fitness – Swamp City WOD

Warm Up

100 meter Plate Overhead Waiters Walk (15/25)

200 Meter Row

10 Beat Swings

8 Inch Worms with Shoulder Taps

4 Boot Strap

10 Banded Pass Through

10 Russian KB Swings (light weight)

10 American KB Swings (Med weight)

4 World Greatest Stretch


Week 7 of 9

Superset 5×5 @ 55% of 1RM



Bench Press

Mailbox Sprints increase in in tensity every round. Include warm up rounds

Metcon (Time)

4 Rounds for Time:


KB Swings (50/35)


Scale: 35/25, Banded Push-ups, Push-ups from knees

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