Swamp City WOD – Tue, Oct 24

Swamp City Fitness – Swamp City WOD


16/12 Cal Bike

6 Around the World Squat/Lunges

20 KB Around the Worlds (each direction)

10 KB Halos (each direction)

10 KB Goblet Pos Twisting Knee Raises

40 Jumping Jacks

10 Beat Swings

10 Heal together Knee Together Squats

10 Single Leg RDL’s (w/kb optional)

10 Mobility Up Downs

10 Down Dog Push Ups


25 Min of Skill Work:



Muscle Ups

Rope Climbs

1-time exercise (Time)

4 Rounds for time:

12 Single DB Push Ups Alternating Arms (40/30)

12 Single DB Thrusters (6 each arm)

200M Run

12 V-Ups

12 Deadlifts at 65%

12/10 Cal Bike

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