Swamp City WOD – Tue, Jun 20


Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.

Swamp City Fitness – Swamp City WOD

Warm Up

200 meter Run

10 Beat Swings

20 Squats

10 meter Karaoke

10 meter Toy Soldiers

10 meter Walking Lunges

10 Hollow Rocks

10 Supermans

5 Pike Push-Ups

10 Open Books

10 Banded Pass Through


25 Min to work on:


Muscle Ups

Ring Dips


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Hang Power Cleans (115/95)

2 Toe 2 Bar


4 Hang Power Cleans (115/95)

4 Toe 2 Bar

Continue to add 2 Reps every round

Scale: 95/65, Knees to Chest, Pike Push-ups

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