Swamp City WOD – Tue, Jan 24

Swamp City Fitness – Swamp City WOD

Warm Up

A lot of you guys have asked for wrist warm ups so I have added one below.

40 Jumping Jacks

10 Beat Swings

10 Squats

3 Slow and Lows

10 Beat Swings

3 Quad Stretch Toe Touches (each leg)

20 Wide Mt. Climbers

Wrist stretch from the knees

Wrist Warm Up

10M Press Walks

This movement can be done in either direction based on your strength and mobility.

Press Walk Reverse

Press Walk Forward


25 Min of Muscle Up & Handstand Walk Progressions

Seated Muscle Ups

If you happen to make it to the top we need to learn how to do Dips on the Pull Up Bar. Even if you don’t make it to the top for a while we still need to start building that strength

Drill for Handstand Walking Strength

This movement can be done from the knees off the box as well.

Metcon (AMRAP – Rounds and Reps)

15Min AMRAP:

6 Cleans (135/85)

8 Burpee Box Overs (24/20)

10 Alternating Sing Arm DB Snatches (45/30)

12 Alternating V-Ups

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