Swamp City WOD – Thu, Jun 22


Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.

Swamp City Fitness – Swamp City WOD

Warm Up

200 Meter Run

10 Beat Swings

10 Meter Bear Crawl

10 Meter Toy Soldiers

10 Knees to Chest

10 Reverse Lunges (ea side)

10 Open Book (ea side)

10 Banded Shoulder Press

5 Slow and Lows

Couch Stretch (30 sec ea side)


Metcon (No Measure)

On a continuous Running Clock;

From 0-5:00

25 T2B

25 Deadlifts (135/95)

From 5:01-10:00

25 KB Swings (50/35)


From 10:01-15:00

25 Burpees

25 Ground to Overhead (95/65)

From 15:01-20:00

25 Cal Row

25 Back Squats (135/95)
Scaling: Knees to chest, Toes to Rig, 95/65, 35/25, Pike-ups, Push-ups, 65/55, 115/65

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