Swamp City WOD – Thu, Sep 21

Swamp City Fitness – Swamp City WOD

Warm Up

800M Row

PVC Routine

10 Beat Swings


22 Min AMRAP:

Thors Hammer

ME DB Holds (100’s/75’s)


12 Finger Pulses w/Rubber Bands

12 Squeezy Clips

20M Tire Drags

100M Farmer Carries

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

1 Clean (65% of 1RM Strict Press)

4 Strict Press

3 Push Press

2 Jerks

8 L-sit Pull Ups (scale to strict or strict ring row)

8 Box Step ups w/single Front Rack KB (28/18)

*Increase Barbell weight by 5-10lb each round

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts