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Swamp City WOD – Tue, Jan 10

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

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