Swamp City Fitness – Swamp City WOD
Warm-up
400m run
30 jumping jacks
:10 hang
10m inchworm
10m Samson Stretch
10 beat swings
5 slow and lows
10 good mornings
30 jumping jacks
10 kipping beat swings
10 lemon squeezers
5 narrow grip rig raises
10 burpees
30 jumping jacks
Gymnastics
Pull up progressions
If proficient in strict, do 5×5 (weighted if capable)
If not proficient, doing 5×5 negatives or ring rows parallel to ground and work on beat swings/kipping in between sets
*In between sets, complete:
100 flutter kicks (total)
100 Russian Twists with DB/KB (total)
100 lemon squeezers
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Deadlifts (225/155)
10 HSPU/HRPU
15 Slam Balls