Swamp City WOD – Thu, May 25

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

30 Jumping Jacks

10 Beat Swings

5 Stationary Inchworms

3 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Side Lunges

10 Beat Swings


Thor’s Hammer Routine Modified:

12 Min AMRAP:

Thor’s Hammer


20 Sec DB Holds (100/70)

2 Rope Up Downs (hand over hand)

40M Sled Sprints (2 Plates)

* Transition Quickly Through Movements

METCON (AMRAP – Rounds and Reps)

Last Murph Prep:

40 minute AMRAP

In Teams of 2: You go, I go

200 meter Run

5 Strict Pull-ups

10 Push-ups

15 Squats
You go, I go: partner one works while partner two rests, then switch.

If no partner then work/rest 1:1

Scaling: Banded Strict Pull-ups, Under barbell Pull-ups. Elevated Push-ups, Banded Push-ups

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