Swamp City Fitness – Swamp City WOD
Warm Up
15/12 Assault Bike
25 Dub’s or 60 Singles
10 Beat Swings
4 Stationary Samson Stretches (each leg)
10 Side Lunges
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
4 Perfect Stretches (each leg)
10 Beat Swings
10 Down Dog Push Ups
30 Sec Calf Stretch (each leg)
12/10 Bike
20 Dub’s or 50 Singles
New Years Eve Eve (WODWELL) (Time)
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
With a running clock, perform 31 repetitions of the 12 movements in the order written. After 31 reps of all 12 movements, move immediately to the 365 meter Row to “cash out” and finish the workout.
For the Unbroken Double-Unders, if the athlete trips before completing 31, they must start the Double-Unders over.
Score is the time on the clock when the Row is completed.
Beginner
For Time:
31 Push Presses (45/35 lb)
31 Ring Rows
31 Snatches (45/35 lb)
31 Sit-Ups
31 Hanging Knee Raises
31 Incline Push-Ups
31 Box Jumps (20/12″)
31 Back Squats (45/35 lb)
31 Unbroken Single-Unders
31 Thrusters (45/35 lb)
31 Lunges
31 Burpees
Then, 365 meter Row