Swamp City Fitness – Swamp City WOD
Warm Up
100 Singles
10 Beat Swings
20M Bear Crawl
10M Forward Scoops
10 Starfish Toe Touch
10M Samson Stretch
10M Over the Fence Side Lunges
10 Hallow Rocks
10 Supermans
10 90/90’s
100 Singles
30 Sec Calf Stretch (each leg)
10 Beat Swings
Strength
24 Min AMRAP Thor’s Hammer
Every 3 Min 10 DB Shrugs & 10 Calf Raises (80’s/65’s)
The clock will beep every 3 minutes, no matter where you are in the AMRAP stop and go to your DB’s for shrugs and calf raises, resume where you left off.
35/20/35
Thor’s Hammer
2 Hand over Hand Up Downs
12 Squeezy Clips
12 Finger Pulses (bands)
12 Reverse Curls (25’s/15’s on EZ Bar)
20M Quad Heavy Tire Drag
Metcon (Time)
For Time:
10 Ab Mat Situps
5 Deadlifts (185/125)
5 Box Jumps (24/20)
5 Box Push Ups
10 Ab Mat Situps
10 Deadlifts (185/125)
10 Box Jumps (24/20)
10 Box Push Ups
10 Ab Mat Situps
15 Deadlifts (185/125)
15 Box Jumps (24/20)
15 Box Push Ups
10 Ab Mat Situps
10 Deadlifts (185/125)
10 Box Jumps (24/20)
10 Box Push Ups
10 Ab Mat Situps
5 Deadlifts (185/125)
5 Box Jumps (24/20)
5 Box Push Ups
12 Min Time Cap