Swamp City Fitness – Swamp City WOD
Warm-up
18 Min AMRAP
Thor’s Hammer
35/20/45
12 Squeezy Clips
30 sec Vulcan Plate Holds (RX, 1 Blue Plate/Scaled 2 10lb plates)
12 Reverse Curls
2 Up Downs on Rope
20M Strongman Farmer Carries (45/25)
Strength
10 Push Ups
10 Empty Bar Bench Press
10 65% 1RM Bench Press
10 Glute Bridges
10 Bulgarian Split Squats
10 75% 1RM Bench Press
10 Bench KB Glute Bridges (35/18)
10 Bulgarian Split Squats w/KB
10 85% 1RM Bench Press
10 Bench KB Glute Bridges (35/18)
10 Bulgarian Split Squats w/KB
Metcon
15 Min AMRAP:
2 Turkish Get-ups (each side)
400M Run
2 Tire Flips
12 Slam Balls
3 Pistols (per leg)