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
Strength
Thor’s Hammer Routine Modified:
12 Min AMRAP:
Thor’s Hammer
35/25/30
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
