Swamp City Fitness – Swamp City WOD
Warm-up
400m run
30 jumping jacks
:10 hang
5 quad stretch toe touch/leg
10 beat swings
10 lemon squeezers
30 jumping jacks
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
30 jumping jacks
Gymnastics
Toes to Bar
Those proficient: 4-5 max sets of toes to bar
Those not proficient: work on beat swings, 4-5 max sets of knees to elbow
**In between sets, accumulate 6 minutes of KB farmers HOLD
Metcon (Time)
50 T2B/Knees to Elbow
50 Alternating DB snatches
50 Renegade Rows (total-count 50 pushups)
50 Double DB shoulder to Overhead
*MUST COMPLETE ALL REPS OF EACH MOVEMENT BEFORE GOING ONTO THE NEXT
20 minute cap
**video is slightly different than what we are going to do. You will do row left + row right + push up=1 rep
Renegade Rows: https://www.youtube.com/watch?v=731lQp2shpY