Swamp City Fitness – Swamp City WOD
Warm-up
18 min Thor’s Hammer
500M Row Buy-in
Thor’s Hammer
30/25/35
12 Squeezy Clips
The Gauntlet:
Strongman Farmer Carries 20M
Empty Barbell Carries 20M
70lb KB Farmer Carries 40M
Strength
Cleans:
For those proficient with the movement, perform the following complex building in weight to max effort.
Clean Grip High Pull
High Hang Clean
Low Hang Clean
Full Clean
Then complete three rounds at max weight.
Between rounds complete the following 15 Alternating V-Ups + 20 Russian Twists w/KB
OR complete 15 Alternating V-ups + 10M Handstand Walk
For those not proficient with Cleans Coach will work with you to improve and increase weight. Ideally doing the same supersets
Metcon
1000M Row Buy In:
3 Rounds:
10 T2B
20 Slam Balls
20M Sandbag Drag
20 Hammer Strikes
1000M Row Buy Out
