Swamp City WOD – Thu, May 11

Swamp City Fitness – Swamp City WOD

Warm Up

10/12 Cal Bike

10 Meter Bear Crawl

10 Squats

10 Beat Swings

10 Russian KB Swings (light weight)

10 Pike Push-ups

10 Hollow Body Rocks

10 Supermans

10 Banded Pull Aparts


Thor’s Hammer +Pull Ups

18 Min AMRAP of Thor’s Hammer Routine

Every 3 Min, Max Effort (hardest version of pull ups, strict, jumping neg, etc.)


Thor’s Hammer

KB or DB Farmers Carries (80/65)

3 Up downs on rope (hand over hand)

12 Squeezy clips

20M Plate Carries (45’s/35’s)

METCON (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Handstand Push-ups

30 Russian KB Swings (70/50)

4 Minute Rest

8 Minute AMRAP

15 Pull-ups

30 Cal Row

4 Minute Rest

8 Minute AMRAP

15 Ball Slams (40/30)

30 Sit-ups
Scaling options:

Pike Push-ups, elevated Pike Push-ups, Regular Pushups.

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