Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 jumping jacks
:10 hang
10m inchworm
10m Samson stretch
10 beat swings
200m run
50 jumping jacks
5 narrow grip rig raises
10 DB strict press
10 kipping beat swings
200m run
50 jumping jacks
:30 calf stretch/leg
Gymnastics
Double Unders and Handstand Work
If proficient at DU, do “flight simulator”
https://wodwell.com/wod/flight-simulator/
Handstand work to include:
Wall walks, Negatives, Kick Ups, Shoulder Taps, Handstand Holds
Metcon (AMRAP – Rounds and Reps)
18 minute ascending ladder
3, 6, 9, 12, 15…
Box Jumps (24″/20″)
Slam Balls
HRPU
Score will be round number you completed plus how many reps you got into the round you did not finish