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Swamp City WOD – Thu, Apr 6

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

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