Announcements
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
Strength
Week 8 of 9
Superset 5×5 of the following at 70% of your 1RM
V-Ups
Deadlift
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