Swamp City Fitness – All Day Swamp City WOD
Warm-up
15m inch worm
15m spiderman crawl
10 beat swings
10 lemon squeezers
15m duck walk
15m burpee broad jump
10 kipping beat swings
10 downward dog pike push up with leg kick
:30 center plank hold
:30 ankle stretch on bench/leg
Gymnastics
Skill- Toes to Bar
Hollow positions on the floor-bring your knees to your elbows
Start with beat swings and progress to kipping beat swings
Next, try and bring your knees as close to your elbows with a kip
If you can get that, start trying toes to bar
Those proficient at toes to bar:
Max unbroken set of T2B
Take 70% of those reps and do 3 sets at that amount (unbroken)
Ex. you did 30 unbroken. 70% of 30 is 21, so now do 3 sets of 21
Metcon
4 RFT
15 KBS
10 Burpee Box Jump Overs
5 pistols per leg
Shuttle Run (outside-chalk lines)
