Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m perfect stretch
10 lemon squeezers
10 beat swings
10 KB strict press/arm
3 turkish get ups/arm
200m run
Strength
5 rounds
10 barbell bicep curl
10 ring dips
10 barbell strict press
10 push-ups (feet elevated on bench to make it harder!)
10 v-ups
In between rounds, work on handstand progressions.
Wall walks, lateral wall walks, pike push ups (feet on box to make it harder), HSW, holds etc.
Metcon
20 minute AMRAP
250m row
20 American KBS (53/35)
15 KB goblet squats
10 single arm devil press with DB
