Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
10 Beat Swings
With a (15lb/10lb) Plate Perform:
10 Twists
10 Shoulder Presses
10 Tricep Extensions
10 Hip to Hip Over The Shoulder
10 Halos
10 Good Mornings
10 Plate Squats with a press
10 OverheadLunges
10 Side Lunges
10 Single Leg Floor Taps
200M Run
10 Beat Swings
Skill
18 Min Thor’s Hammer Routine:
10 Thor’s Hammer
25/30/35
12 Squeezy Clips
20M Strongman Farmer Carries
10 Reverse Curls (bar+ 10’s/5’s)
2 Hand Over Hand Rope Up Downs
Metcon (Time)
5 Rounds for Time:
20 Double Grip Single KB Squat Cleans
5 Burpees
20 Step Single KB Walking Lunge
5 Burpees
RX: 70/53
Fitness: 53/35
Scaled: 10KB Squat Cleans (35/26), 5 Burpees, 10 Step KB (or unweighted) walking lunges