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
Strength
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.)
AMRAP:
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.
