Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Times through
* Focus on footwork and finishing the pull
2. Strength
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
3. Workout Prep
2 sets:
100m Row (build in pace)
3 Toes to Bar
Strength/Accessory
Power Clean + Front Squat + Jerk
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
Workout
Fear (Time)
Freedom (RX’d)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 12 Toes to Bar
Independence
1800/1600m Row
-Every 2:00 (including 0:00) perform 10 Toes to Bar
Liberty
1500/1200m Row
-Every 2:00 (including 0:00) perform 10 Sit ups
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Minute Quardrupled Forearm Stretch
1 Minute Couch Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Shoo the Cat
Quardrupled Forearm Stretch
Couch Stretch
