Swamp City Fitness – All Day Swamp City WOD
Warm-up
16 minute AMRAP-Thor’s Hammer
Thor’s Hammer
Plate carries (45/35)
Larry’s large dumbbell holds: 30-25-40
12 Squeezy clips
15 Reverse curls (45/35)
:30 hang
Strength
Bro SESH
Superset #1
3 x 8-10 Seated DB/KB strict press
3 x 8-10 single arm KB rows
Superset #2
3 x max set ring rows→ try and get parallel to the ground on these by putting your feet on a small box
3 x max set strict HSPU→ scale to 15 HRPU (warm up your shoulders a little extra before doing any HSPUs)
Between sets, work on pistol progressions. Those who are proficient in pistols, complete 4 sets of 10/leg in between your bro supersets
Metcon
20 minute AMRAP
500m row
5 wall walks
10 single arm devil press (you choose DB weight)
15 v-ups/sit-ups