Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7s
-into-
10:00 AMRAP
5 Inchworms
5 Kip Swings
5 Single Arm Ring Rows (each)
3 Muscle Snatch (empty bar)
3 Snatch Push Press + 3 Overhead Squats (empty bar)
2x50ft Shuttle Run
2. Workout Prep
2 sets:
1 Bar Muscle Up
3 Overhead Squats (Build in weight)
1x50ft Shuttle Run
Gymnastics
Gymnastics Skill Review (Checkmark)
Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
Workout
Newgrange (4 Rounds for time)
Freedom (RX’d)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)
(KG conv: 42.5/30 OHS)
Independence
4 Sets (Every 5:00)
3 Bar Muscle Ups (Or 6 Chest to Bar)
10 Overhead Squats (75/55)
5x50ft Shuttle Runs
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
(KG conv: 35/25 OHS)
Liberty
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
Target time each set: 2:30-3:15
Time cap each set: 3:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel
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.
Bootstrappers
Barbell Forearm Stretch
Bretzel