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
