Swamp City Fitness – Swamp City WOD
600m pond run
non-PVC warm up
10 slow and low squats
10 good mornings
5 squat jumps
3 stationary inch worms
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Squat Cleans (135/95)
28 Double Unders/56 singles
6 Shoulder to Overhead (135/95)
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
8 Deadlifts (245/175)
24 Box Jumps (30/24)
Divide reps as needed for all movements with one person working at a time.
Scaling Option: Dumbbell Deadlifts, Tire Toe Taps or Plate Hops