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Swamp City WOD – Wed, Nov 22

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)

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