Gymnasty…May 24, 2022

Swamp City Fitness – Swamp City WOD


400m run

:10 hang

50 lateral hops over line

5 quad stretch toe touch/leg

10 beat swings

10m inchworm

10m samson stretch

5 narrow grip rig raises

5 slow and slows

10 kipping beat swings

50 lateral hops over line

10 burpees

:30 ankle stretch on bench/leg


3 x 8 pistols/pistol progressions

3 x max reps dips (box, bar or ring)

3 x 4 wall walks

Superset all 3 movements, but focus on quality reps. Do not rush into the next movement just to get it done. This is a skill time. Work on skills and not doing this as fast as possible.

Metcon (Time)

20 RFT


4 Pull-ups/ring rows

4 American KBS (53/35)
20 minute cap

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