Congratulations to Team Blue Flames for their Week 2 win!
Viewing parties again will be facilitated by your team captains on Thursday.
Be sure to share your team photo this week, as the team with the most likes on social media will be deemed the winner!
May the wods be ever in your favor…
Back Squat
5-5-3-3-2-2-2-2
*Perform 15sec Hollow body hold after each set
then,
20-15-10
WBs 20/14lbs
CTB Pull Ups
7min Time Cap
Shoulder Press
5-5-3-3-3-1-1-1-1
then,
3 RFT
10 Hang Power Snatch 135/95lbs
400m Run
10 Hang Power Clean and Jerk 135/95lbs
500m Row
25min Time Cap
25min AMRAP
5 DL 225/155lbs
10 Pull ups
15 Push ups
20 Air squats
30/25 Cal Row
For time:
800m Run
Accumulate 2min in the Side plank – L
600m Run
Accumulate 2min in the Side plank – R
400m Run
Accumulate 2min in the Side plank – L
200m Run
Accumulate 2min in the Side plank – R
18.3
3 Rounds for (Best) time:
10 Box jumps 24/20″
10 Pull ups
10 Russian KBS 70/53lbs
10 Front Squats 115/80lbs
10 TTB
10 S2OH 115/80lbs
10 DLs 115/80lbs
10 WBs 20/14lbs
10 DUs
*Rest 3min after each round. Slowest round is your score.
30min Partner AMRAP
Row for max meters
While one partner rows, the other will perform:
40 Air squats
30 Med ball Russian Twists 20/14lbs
20 Push ups
10 Strict pull ups
Thank you for your interest in Swamp Rabbit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
