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Swamp City WOD – Thu, Jun 8

Swamp City Fitness – Swamp City WOD

Warm Up

10/12 Cals Bike

10 Beat Swings

10 Dead Bugs (ea side)

10 Open Book (ea side)

20 Mountain Climbers

4 Worlds Greatest Stretch (ea side)

10 Pike Push-ups

10 Banded Pass Throughs

10 Banded Shoulder Press

10 Squats

Strength

18 Min AMRAP:

Thor’s Hammer Routine:

Thor’s Hammer

35/25/45

20M Yoke Carry (25’s/15’s)

20M Strongman Farmer Carries (45’s/35’s)

20M Barbell Carries

2 Updowns on Rope (hand over hand)

12 Squeezy Clips

Metcon (Time)

5 Rounds for Time:

7 Push Press (95/65)

14 Push-ups

21 Double under’s/63 Singles
Scaling: 75/55, Elevated Push-ups, Banded Push-ups

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