Blog

Swamp City WOD – Thu, Dec 14

Announcements

5:30am and 6:30am will now be combined into one class at 6am. Please do not come in at 5:30 or 6:30am. Come at 6am. Please sign into 6:30am until I update Wodify.

We have a few new coaches coming on board and they are trying to fill some new class time spots with the new year. A 9am and a Noon class are also in the works if we can get some more members. If the 6am class gets too big we will split it again. Let’s build our gym!!

Swamp City Fitness – Swamp City WOD

Warm-up

40 Jumping Jacks

10M Samson Stretch

10 Squats

10M Forward Scoops

10 Beat Swings

2 Slow and Lows

2 Full Wrist Clock Rotations

10 Wrist Push Ups

8 Reverse Wrist Curls

Skill

20 Min AMRAP

30/30/50

Thor’s Hammer

20M Plate Carries (45’s/35’s)

12 Squeezy Clips

12 Finger Pulses (rubber bands)

100M Farmer Carries (70’s/53’s)

Metcon (Time)

3 Rounds for Time:

4 Man Makers

14 V-Ups

4 Deadlifts (75% of 1RM)

24 Dubs or 60 Singles

100M Sled Sprint
18 Min Time Cap

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