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Thursday June 23, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

15 minute AMRAP

Thors Hammer

30-25-40 Hang

100m KB farmers carry (2 KB)

15 Reverse BB curls

12 Squeezy clips

Conditioning

15 minute AMRAP

With a partner, row for calories. Switch off every 15 calories for men and 10 calories for women. Goal is as many calories as possible in 15 minutes (we did this a few weeks ago!)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

15/10 Calorie bike

20 Russian KBS (53/35 or heavier)

15/10 Calorie row

20 Slam balls

5 Tire flips

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