Swamp City WOD – Sat, Jun 24

Swamp City Fitness – Swamp City WOD

Warm Up

600m pond run

non-PVC warm up

3 rounds:

10 slow and low squats

10 good mornings

5 squat jumps

3 stationary inch worms

Metcon (AMRAP – Rounds and Reps)


12 Minute AMRAP

w/ Partner

6 Squat Cleans (135/95)

28 Double Unders/56 singles

6 Shoulder to Overhead (135/95)

9 Burpees

Alt. movements sets. So P1 does 6 cleans, P2 does 6 cleans, etc. for the 12 min.

Scaling Option: Goblet Squats, Single Arm DB Shoulder to Overheads

Rest 5 min.

Load bar for deadlifts and get out a box.

12 min. AMRAP

w/ Partner

8 Deadlifts (245/175)

24 Box Jumps (30/24)

400M Run

Divide reps as needed for all movements with one person working at a time.

Scaling Option: Dumbbell Deadlifts, Tire Toe Taps or Plate Hops

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