Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
20 Sec Hangfrom Bar
30 Dubs or 80 Singles
6 Stationary Inchworms
3 Slow and Lows
3 Quad Stretch Toe Touch
40 Sec Hang
4 Sun Salutation Push Ups
10M Samson Stretch
30 Sec Couch Stretch
10 Beat Swings
Skill
20 Min
Bar Muscle Up Skills Training
Pistols
Handstand Walking
Alternate between the 3 every 2-3 Minutes
Bar Muscle Ups, focus on Stepping into the initial swing, kipping and driving hip to the bar, and the low bar drill.
Muscle Up Progressions
Pistols, focus on negatives and lightweight KB Pistols for balance.
Handstand Walking, focus on kick-ups, 30 sec holds, lateral wall walks, and handstand walking.
Metcon (No Measure)
20 Min E2MOM
Set 1:
8 WallBalls
2 Wall Walks
4 Burpees
Set 2:
8 Slam Balls
4 Handstand Push Ups or 6 Pike Push Ups
4 Burpees
alternate every 2 minutes between the 2 sets