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