Swamp City WOD – Thu, Jan 4

Swamp City Fitness – Swamp City WOD

Warm Up

50 Jumping Jacks

10 Beat Swings

10 Squats

10 Starfish Toe Touch

PVC Pipe or Wooden Rod:

10 Pass Throughs

10 Around the Worlds (each direction)

10 Snatch Press

10 OHS

10 OH Side Lunges

10 Twisting Knee Raises

Put Your Pipe Away

10 Beat Swings

30 Sec Calf Stretch (each leg)


22Min Thor’s Hammer Routine:

100M Farmers Carry (70’s/53’s)

12 Banded Finger Pulses


2 Rope Up Downs (hand over hand)

8 reps of the following: Plank position held up on Fingertips, alternate attempts to lift one hand off the ground supported only by the other hands fingertips. 1 hand raise is 1 rep

16 Hex/Trap Bar Shoulder and Calf Raises (45’s/35’s)

12 Squeezy Clips

Metcon (Time)

Warm up Snatches to 65% of 1RM

3 Rounds:

3 Snatches

3 OHL (each leg)

12 Slamballs (20)

4 Box Jumps (24/20)

100M Sled Sprint

30M Quad Heavy Tire Drag

Time Cap 15 min

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