Swamp City Fitness – Swamp City WOD
Warm Up
30 Sit Ups
30 Jumping Jacks
10 Beat Swings
2 Slow and Lows +10 Squats
10 Down Dog Push Ups
2 Quad Stretch Toe Touch (each leg)\
10 Beat Swings
Wooden Rod
10 Pass Throughs
10 Around the Worlds
10 Snatch Press
10 OHS
10 Sots Press
10 Twisting Knee Raises
Strength
Week 6 of 6
25 Min to Complete:
Bench Press & Snatch
(bench complete all if 25 min allows, snatch complete 5 @ 45% +15, 5 @65% +15, and 5 @75% +15)
10 @ 45% + 15lb
5 @ 65% + 15lb
3 x 5 @ 75% + 15lb
Superset:
8 Chest 2 Bar Pull Ups + 5 lbs (only do 4 rounds of superset)
Metcon (Time)
5 Rounds for time:
5 Back Squats @ 60% of 1RM
10 Jumping Lunges (no weight)
5 Up Downs
12 DB Calf Raises & Shrugs (70’s/50’s)
