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Swamp City WOD – Tue, Dec 5

Swamp City Fitness – Swamp City WOD

Warm Up

10 Sec Hang

10 Down Dog Push Ups

10M Bear Crawl

10M Froggers

2 Slow and Lows

10 Beat Swings

10 V-Ups

10 Hallow Rocks

10 Supermans

10 Starfish Toe Touch

10 Side Lunges

10 Beat Swings

10 Knee together, Feet Together Squats

10 Single Leg RDLs

30 Sec Ankle Mobility on Bench (each ankle)

Skill

For 25 Min Every 5 Minutes clock will beep, perform (20 DUB’s or 60 Singles)

1st 5 Min: Handstands

2nd 5 Min: Muscle Up Work

3rd 5 Min: Pistols

4th 5 Min: Ring Dips, Hallow Rocks, Supermans

5th 5 Min: Pick Your Favorite

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

3 Snatches (95/65)

3 OHS

3 Burpees over Bar

5M Handstand Walk or 2 Wall Walks

1 Pistol (each leg)

200M Run

8 Alternating T2B

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