Swamp City WOD – Tue, Jan 31

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

10 Beat Swings

With a (15lb/10lb) Plate Perform:

10 Twists

10 Shoulder Presses

10 Tricep Extensions

10 Hip to Hip Over The Shoulder

10 Halos

10 Good Mornings

10 Plate Squats with a press

10 OverheadLunges

10 Side Lunges

10 Single Leg Floor Taps

200M Run

10 Beat Swings


18Min Battle Circuit:

40M Farmer Carries (70’s/53’s)

25 Hammer Strikes

4 Safety Rolls

1 Min Hang from Bar

5 Up Downs (Mobility Work)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

2 Wall Walks or 5M Handstand Walk

250M Row or 12/10 Cal Bike

10 Dips (ring, bar, bench)

10 Burpee Box Jumps

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