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Swamp City WOD – Wed, May 17

Swamp City Fitness – Swamp City WOD

Warm Up

100 meter Run/Row

10 Beat Swings

10 meters High Knees

5 Slow and Lows (use rig to go deep into the squat)

10 Banded Pull aparts

10 Cal Bike

5 Downward Dog with toe touch

Shoulder Mobility (Y,W,T’s with 5/2.5 plates)

With Empty Barbell:

10 Deadlifts

5 Hang Cleans

5 Front Squats

5 Shoulder to Overhead)

Strength

Week 2 of 9

25 Min: Perform the Following as a Superset:

Bench Press (5 x 5 @ 70% of 90% of 1RM)

Sprints (No Measure)

Increasing Intensity Every Sprint from Cul-de-sac to Mailbox. Walk back to the gym for cool down.
50%, 75%, 95%, 100%, 110%

Push Press

5 x 5 @ 70% of 90% of 1RM

Snatch Grip Behind the Neck Push Press (Max reps)

5 x 5 @ 70% of 90% of 1RM

Overhead Squat (2 x 2)

Overhead Lunge (No Measure)

2 per leg alternating

Metcon (AMRAP – Rounds and Reps)

Score Rounds and Reps

10 Minute AMRAP

200 Meter Run

4 Deadlifts (155/105)

1 Hang Clean (155/105)

3 Front Squats (155/105)

2 Shoulder to Overhead (155/105)

Scaled: 135/95, 95/65

If the bar is dropped during the barbell complex the athlete must perform 5 burpees before returning the the barbell.

If the hang clean is performed as a squat clean, it can count as the first front sqaut

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