Swamp City WOD – Tue, Aug 29

Swamp City Fitness – Swamp City WOD

Warm Up

30 Jumping Jacks

10 Banded External Rotations (each arm)

10 Banded Cuban Rotations

10 Face Pulls

With a (15/10) Plate, Perform the Following:

10 Halos

10 Tricep Extensions

10 Twists w/Knee Raises

10 Hip to Hips

10 Single Leg RDL’s

10 Knee Together Ankle Together Squats

10 Pistol Reverse Lunges


25 Min of Skill Work



Muscle Ups


Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

10 Alternating Hand Deficit Push Ups on Plate

10 Ground to Overhead w/plate (45/35)

10 OHL w/plate

10 Dips

10 T2B

Leave a Comment

Your email address will not be published.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

Related Posts