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Swamp City WOD – Tue, Jan 2

Swamp City Fitness – Swamp City WOD

Warm Up

3 min of Double Under Practice

10 Beat Swings

20 Jumping Jacks

10 Starfish Toe Touch

10 Down Dog Push Ups

10 DB Curls+Arnold Press+Tricep Extension (20’s/10’s)

10 Beat Swings

2 Slow and Lows

10 Lanteral Lunges

10 Twists w/knee Raises

6 Manmakers

20 Skater Hops

Strength

Front Squats & Push Press

17 Reps @ 65%

11 Reps @ 75%

8 Reps @ 85%

(Final Week of Increasing Numbers)

Metcon (Time)

2 Chin Ups (jumping if necessary, controlled decent)

2 Chest 2 Bar (jumping if necessary, controlled decent)

2 Wall Walks

2 Rope Climbs or Rope Up Downs

2 Burpees Over Box

200M Run

4,4,4,4,4,400M

6,6,6,6,6,600M

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