Swamp City WOD – Thu, Aug 24

Swamp City Fitness – Swamp City WOD

Warm Up

5 Min of DUB’s Practice

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

6 Pike Push Ups from Box


22 Min AMRAP:

Thors Hammer

Strongman Farmer Carries

20M Tire Drag (quad heavy)


20 Sec DB Holds (100’s/80’s/65’s)

2 Rope Updowns (hand over hand)

ME Rubber Band Finger Pulses (aim for 12)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 Dubs or 50 Singles

1 Turkish Gettup (each side) + 1 OHL (each side)

8 T2B

200M Run

4 Push Up, Push Up, Row, Row (DB 40’s/25’s)

12 V-Ups

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