Tuesday Troubles

Swamp City Fitness – Swamp City WOD


60 Jumping Jacks

5 Stationary Inchworms

5 Slow and Lows

5 Quad Stretch Toe Touch Each Leg

40 Dubs or 100 Singles

10 Beat Swings

10M Forward Scoops

10 Good Mornings

10 Drop Squats

5 Breakdance Burpees



Cleaning up your Cleans

As a class follow along with empty barbell burgener style warm-up.

10 empty barbell muscle cleans.

10 empty barbell full cleans with squats

Proficient members work up to 80% of 1RM perform 6 good reps with 90 sec rest between reps

Students new to Cleans spend time working on form and mobility.



3 Wall Walks, or 4 Kick Ups into Handstand, or 6 HSPU

8 DLs 185/125

10 Alternating Single DB Hang Clean & Jerks 40/30

Scaled: 155/105, 30/20

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