Swamp City Fitness – Swamp City WOD
Warm-up
200M Run
10 sec hang
30 Jumping Jacks
20 Dubs or 50 Singles
10 Squats
10 Beat Swings
30 Jumping Jacks
20 Dubs or 50 Singles
10 Down Dog Push Ups
10 Beat Swings
30 Jumping Jacks
20 Dubs or 50 Singles
10 Drop Squats
20 Sec Calf Stretches (each leg)
Strength
22 Min AMRAP:
Thors Hammer
12 Squeezy Clips
12 Finger Pulses
25/25/40
16 Trap Bar Calf Raises
10M Handstand Walk -or- 2 Lateral Walks on Wall -or- 20sec handstand hold with side to side hip sway
2 Muscle Ups -or- 8 Progressions
100M Farmer Carries KB or DB
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
4 Snatches (95/65)
2 Burpees over Bar
4 Tire Flips
8 T2B
