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Thursday May 26, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

15 minute AMRAP

Thor’s Hammer

20m plate carry

30-25-40 second hang

12 squeezy clips

:30 vulcan plate hold

10-15 reverse curls

Conditioning

Rowing

With a partner, accumulate 3000m meters switching every 300m

If solo, 1500m and rest 1:1 for however long it take you to row 300m

While “resting” you are doing max reps of plank shoulder taps

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

100m Sled push

15/12 Calorie bike

20 Alternating DB snatch

25 Ab mat sit-ups

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