Blog

Happy Halloween (2 days early)! October 29, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 quad stretch toe touch

10 beat swings

5 slow and lows

3 narrow grip rig raises

3 wide grip rig raises

10 good mornings

10 kipping beat swings

10 jump squats

10 lemon squeezers

50 jumping jacks

Metcon

800m run

31 Thrusters (75/55)

31 Pull-Ups/ring rows

31 Hang power Snatches (75/55)

31 Sit-ups

31 SDHP (96/65)

31 Air squats

31 Shoulder to Overhead (75/55)

31 HRPU

800m run

**if you want to do this as a partner WOD, do both the runs together, double reps to 62 and split up the reps however you want! Do NOT partition movements though. You must complete all reps of each movement before moving onto the next**

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

5/17 core

Swamp City Fitness – Additional Abs Conditioning 4 rounds 25 leg lifts 25 russian...