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)
