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)
Strength
22Min Thor’s Hammer Routine:
100M Farmers Carry (70’s/53’s)
12 Banded Finger Pulses
35/20/35
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
