May 10, 2022

Swamp City Fitness – Swamp City WOD


400m run

10m inchworm

10m perfect stretch

10 beat swings

5 quad stretch toe touch/leg

10m bear crawl

10m Samson stretch

5 narrow grip rig raises

5 slow and lows

10 kipping beat swings

10 good mornings

5 burpees

400m run


Gymnastics/Core/Strength Circuit

5 rounds not for time (20 minutes…it is okay if you do not get 5 rounds)

3 Wall walks

9 Dips (box, ring or bar)

12 Seated DB press

30 Plank jacks

Metcon (Time)


100 Pull-ups/ring rows

Every break, complete:

40 DU/80 SU

10 Power Cleans (95/65)
*starts with jump rope/cleans

20 minute cap

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