Blog

Swamp City WOD – Fri, Apr 19

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

3 sets:

5 Single Arm Dumbbell Push Press (left and right)

5 Single Arm Dumbbell Bench Press (left and right)

10 Alternating V-Ups

5 Knee Hand Release Push Ups

2. Workout Prep

2 sets:

100m Ski (Or Row)

2 Strict Handstand Push Ups

2 Dumbbell Bench Press (Build in weight)

Workout

Merman (3 Rounds for reps)

Freedom (RX’d)

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2×50/35)

(KG conv: 22.5/15 DBs)

Independence

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Handstand Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2×35/25)

(KG conv: 15/10 DBs)

Liberty

7:00 AMRAP

750/650m Ski (OR Row)

In remaining time:

Max reps Dumbbell Push Press

-rest 5:00-

7:00 AMRAP

750/650m Ski (OR Row)

In remaining time:

Max reps elevated Bar Push Ups

-rest 5:00-

7:00 AMRAP

750/650m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (light)

Target number of reps each set:

Set 1: 20+ Reps

Set 2: 30+ Reps

Set 3: 30+ Reps

Minimum number of reps before scaling:

Set 1: 15 Reps

Set 2: 20 Reps

Set 3: 20 Reps

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

June 7, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400 run or row :10 hang 50 lateral...