Swamp City Fitness – Swamp City WOD
Warm-up
12 minute AMRAP
Thor’s Hammer
Farmer’s carry- 2 laps around rig with 2 KBs
:30 pinch plate/vulcan plate hold
12 squeezy clips
30-25-45 hang
THEN
Warm Up for Bench
20 banded pull aparts in front
20 banded pull aparts behind the neck
10 beat swings
10 push-ups
Bench Press (5×5)
Increase 5-10% from last week
Superset with 5×5 pull-ups/ring rows/negatives
*weighted pull-ups if capable
*Make those ring rows HARD. Parallel to the ground/feet on a box… they should not be easy reps
Metcon (Time)
3 rounds
20 Slam Balls
3 Wall walks
40 DU/80 SU
2 rounds
30 Slam Balls
4 Wall walks
50 DU/100 SU
1 round
40 Slam Balls
5 Wall walks
60 DU/120 SU
20 minute cap