Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
30 Jumping Jacks
2 Min DUB’s Practice
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Push Ups
10M Samson Stretch
10M Forward Scoops
2 Min Dub’s Practice
Strength
18 Min Thor’s Hammer Routine:
Thor’s Hammer
35/30/35
30M Strongman Farmers Carries (35’s/25’s)
12 Squeezy Clips
3 Rope Up Downs (hand over hand)
3 Kick Ups or 1 30 Sec Handstand
3 Strongman Sandbag to the Shoulder (155/110)
30M Plate Carries (45/35)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
3 Cleans (135/95)
6 Devil Presses (40’s/30’s)
200M Row
RX+ add 20 DUB’s
Modification:
3 Goblet Squats KB (20lb)
6 Burpees
200M Row