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Swamp City WOD – Fri, Jan 19

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8 min AMRAP

30 Single Unders

15 Double Unders

5 Front Squats

5 Push Press

5 Thrusters

2. Workout Prep

1 set:

10 Double Unders

5 Thrusters (at workout weight)

10 Single Unders

Workout

Red Delicious (Time)

Freedom (RX’d)

100 Double Unders

50 Thrusters (45/35)

200 Single Unders

50 Thrusters (45/35)

100 Double Unders

(KG conv: Thrusters 20/15)

Independence

75 Double Unders

35 Thrusters (45/35)

150 Single Unders

35 Thrusters (45/35)

75 Double Unders

(KG conv: Thrusters 20/15)

Liberty

50 Double Unders

30 Dumbbell Thrusters (light)

100 Single Unders

30 Dumbbell Thrusters (light)

50 Double Unders

Target time: 10-12 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump – Bike and Biceps (Checkmark)

4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality

10 DB Spider Curls @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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