Announcements
Bonfire Tomorrow, Friday the 7th! Invite friends and Colleagues to join you for free at the 6:30pm workout and you do not have to workout to be welcome. Bring something to grill if you like or snacks/drinks/etc.. Acomfy lawn chair is not a bad idea.
Swamp City Fitness – Swamp City WOD
Warm Up
15/12 Cal Bike
10 Beat Swings
10 Starfish Toe Touch
10 Squats
10M Samson Stretch
10M Forward Scoops
10 Beat Swings
10 Good Mornings
8 Sun Salutation/Down Dog Push Ups
15/12 Cal Bike
Strength
20 Min Thor’s Hammer Routine:
Thor’s Hammer
40/25/25
10 Behind the Back Bar Forearm Curls
20M Plate Carries (45’s/35’s)
3 Hand Over Hand Up Downs on Rope
12 Squeezy Clips
3 Handstand Pulls off the Wall
30M Farmer Carries Dumbells (Heaviest)
10 Palm Pulses (RX+ Negatives from Plank Position)
Metcon (Time)
For Time:
10 Hollow Rocks
10 V-Ups
20 Deadlifts (135/85)
4 Warrior Makers
200M Run or Row or 20 DUB’s
3 Wall Walks or 5M Handstand Walk
10 Hollow Rocks
10 V-Ups
10 Deadlifts (245/155)
8 Warrior Makers
200M Run or Row or 20 DUB’s
6 Wall Walks or 10M Handstand Walk
10 Hollow Rocks
10 V-Ups
20 Deadlifts (135/85)
4 Warrior Makers
200M Run or Row or 20 DUB’s
3 Wall Walks or 5M Handstand Walk
25 Min Time Cap
Modifications:
Sub Situps or Flutter Kicks
Sub Slam Balls for Deadlifts
Sub Burpees for WarriorMakers
Sub 100M for 200M
