Swamp City WOD – Wed, Oct 4


Hey Everyone the weather is getting great! It’s time to start getting back together for our Bonfires and cookouts. Moving forward we will have them the second Friday of every Month. Lets make this first one a big one! October, Friday the 13th, sounds awesome! We will make a list of things we need and I will post it on Facebook and in a email. This is a great opportunity to invite friends and family to check out the gym community.

Swamp City Fitness – Swamp City WOD

Warm Up

Lightweight KB Warmup

10 Single Arm KB Swings (each arm)

10 Goblet Squats

10 Goblet Side Lunges

10 Twisting Hip Hinge

10 Shoulder Press (each arm)

10 Tricep Extensions (each arm)

10 High Pulls (each arms)

10 Snatches

10 OHL’s

10 Twisting KB Swings


Week 2 of 5

25 Min to complete 4 Rounds:

20 Abmat Sit Ups

12 Deadlift@ 70% of 1RM

8 T2B

8 (each leg) KB Stationary Split Squats (increase in weight each week)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

3 Cleans @60% of 1RM

3 Front Rack Lunges (each leg)

3 Burpees Over Bar

3 Wall Walks

3 Rope Climbs

100M Sled Sprints

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts