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Thorsday…July 29, 2021

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

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