Blog

Swamp City WOD – Fri, Jul 19

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

8:00 AMRAP

10 V-Ups

10 Supinated Ring Rows

10 Single Arm Dumbbell Bench (each)

30-second Ski (Or Row)

2. Workout Prep

2 sets:

3 Strict Chin Ups

4 Dumbbell Bench (build in weight)

5/4 Calorie Ski or Row (build-in pace)

Workout

Cruller (5 Rounds for calories)

Freedom (RX’d)

5 Sets (New set every 5:00)

3:00 AMRAP

10 Strict Chin Ups

15 Dumbbell Bench (50s/35s)

*Max Calorie Ski (or Row) in Remaining Time

-rest 2:00 between sets-

(KG conv: 22.5/15 DBs)

Independence

5 Sets (New set every 5:00)

3:00 AMRAP

8 Strict Chin Ups

15 Dumbbell Bench (35s/25s)

-Max Calorie Ski (or Row) in Remaining Time

-rest 2:00 between sets-

(KG conv: 15/10 DBs)

Liberty

5 Sets (New set every 5:00)

3:00 AMRAP

10 Ring Rows

10 Dumbbell Bench (light)

-Max Calorie Ski (or Row) in Remaining Time

-rest 2:00 between sets-

Target number of Calories each set: 25/20+ Calories

Minimum number of Calories before scaling: 20/15 Calories

Accessory/Core

Core Work (Checkmark)

3 sets:

15 Stick Sit Ups

30 Flutter Kicks (each side)

15 Standing Banded Pallof Press (each side)

*Rest 2:00 b/t sets

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Ring Lat Stretch

2 Min Pec Stretch

()

Leave a Comment

Your email address will not be published.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

Related Posts