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)
