Swamp City Fitness – Swamp City WOD
Warm Up
20/15 Cal Bike or 400 Row
2 Rounds with Plate (15/10)
10 G2O
10 Tricep Extensions
10 Halos (both directions)
10 Twists w/Knee Raises
10 Squat Presses
10 Hip to Hip Over the Shoulder
10 Steering Wheel Turns
10 Good Mornings
10 Single Leg RDL’s
10 Side Lunges
10 OH Lunges
Strength
20 Min Thor’s Hammer Routine
Thor’s Hammer
12 Squeezy Clips
40M Farmer Carries (95’s/70’s)
ME Behind the Back Forearm Curls
40/20/30
20M Plate Carries (45’s/35’s)
2 Finger Bar Raises (Each Hand)
2 Mace, Raise the Flags
10 Finger Pulses w/rubber bands (each hand)
12 EZ bar reverse curls (25’s/15’s)
20Sec Mace, Wrist Rollers
10 Cable Wrist Curls
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 Slam Balls
10 KB Swings
10 Alternating Single Leg T2B
10 Burpees
200M Run
Total number of Reps. 200M Run counts as 10
