Swamp City WOD – Wed, Jun 28


Hey Gang, Heads Up

4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day!

1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday

Next week is the last week of our 9 week Strength Cycle and we will take the following week to test our new 1RM’s before starting a new strength cycle. If anyone has strength recommendations for the next cycle please text Jon.

The Burpee Challenge is almost complete and it looks like Govinda May has won another one! Consistency wins the day! Great Job Govinda! Recommendations for the next challenge will be heard so please send them to the coaches.

Swamp City Fitness – Swamp City WOD

Warm Up

30 Jumping Jacks

10 Beat Swings

10 Push Ups

10 Squats

30 Jumping Jacks

10 Beat Swings

5 Stationary Inch Worms

4 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

30 Jumping Jacks

10 Beat Swings

10M Bear Crawl

10M Forward Scoops


Week 8 of 9

Superset 5×5 of the following at 70% of your 1RM



Push Press Complex

VUps start with 10 and increase by 2 every round. Include Warm-Up Rounds.

Metcon (Time)

3 Rounds for time:

600M Pond Run

20 Hammer Strikes

2 Rope Climbs or 3 Up Downs

20M Sandbag Drag

20 Pull Ups

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