Swamp City Fitness – All Day Swamp City WOD
Warm-up
16 minute AMRAP of Thor’s Hammer
Thor’s Hammer
KB Farmer Carries around the rig x 2-HEAVY
30-25-50
12 Squeezy Clips
Barbell Carries (95/65)
Reverse curls
Gymnastics
Skill-Pull Up/Kips/Muscle Ups
Working on kipping beat swings-aggressive positions on the bar
For a pull-up, remember: pull into the bar and press away
If you have kipping pull-ups, work on butterfly kip.
If you have butterfly kip, work on strict pull-ups.
Muscle up practice if you are proficient at the various kips
Metcon
20 MINUTE CAP
10 push-ups
20 American KBS (53/35)
10 push-ups
30 sit-ups
20 American KBS (53/35)
10 push-ups
40 goblet squats (53/35)
30 sit-ups
20 American KBS (53/35)
10 push-up
50 KB step-ups (53/35)
40 goblet squats (53/35)
30 sit-ups
20 American KBS (53/35)
10 push-up