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Swamp City WOD – Fri, Apr 12

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

8:00 AMRAP

10 Alternating V-Ups (each side)

5 Inch Worms

5 Scap Pullups

30-second Machine

2. Workout Prep

2 sets:

2 Strict Chin Ups

4 Bench Dips

4 V-Ups

Gymnastics

Gymnastics Skill Review (Checkmark)

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.

* Coaching videos with scaling options are provided in the coach notes.

Workout

BLT (Time)

Freedom (RX’d)

2 Rounds:

20 Strict Chin Ups

40 Bench Dips

60 V-Ups

Independence

2 Rounds:

15 Strict Pull-Ups

40 Bench Dips (knees bent)

50 Suitcase Sit-ups

Liberty

2 Rounds:

20 Ring Row

30 Bench Dips (knees bent)

40 Sit Ups

Target time: Sub 10 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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