Swamp City Fitness – Swamp City WOD
Warm Up
100 meter Run
10 Beat Swings
10 Mountain Climbers
10 Beat Swings
100 meter Run
8 Inch Worms
4 Worlds Greatest Stretch (ea side)
100 meter Run
With Empty Barbell:
10 Good Mornings
5 Above the knee Snatch Pulls
5 Below the knee Snatch Pulls
5 Snatches
5 Overhead Squats
Strength
Week 3 of 9
Perform the following as a Superset at 85% of 90% of Your 1RM:
Front Squats
Sprints
Bench Press
Front Squat (5×5 @ 85% 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%
Bench Press (5×5 @ 85% of 90% of 1RM)
METCON (Time)
For Time:
15 Snatches (95/65)
30/20 Cals Bike
15 Snatches (95/65)
Scaling: 75/55
If larger Class use Rowers 40/30 cals
