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Upside Down Practice! January 13, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

12 minute AMRAP

Thor’s Hammer

20m Pinch Plate carries

12 squeezy clips

30-20-45 hang

12-15 reverse curls

Gymnastics

Handstand work. Work on any of the following or progressions for any of the following:

HSPU

HSW

Shoulder Taps

Wall Walks

Kick Ups

Rolls

*Those proficient at strict HSPU, do 3 max sets strict and 3 max sets kipping if possible

*Those proficient at HSW, do 3 sets of 20m walks

Metcon (AMRAP – Reps)

15 minute EMOM

Min 1- :45 HSPU or wall walks

Min 2- :45 max toes to bar/knees to elbow

Min 3- :45 max slam balls
Score is total reps

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