Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets
5 Inch Worms
5 Clean Grip Deadlifts
4 High Hang Muscle Cleans
3 Hang Power Cleans
2 Power Cleans
(Empty bar)
2. Workout Prep
3 sets
3 Power Cleans (build-in weight)
1 Wall Walk (build-in distance traveled up the wall)
Gymnastic Skill Review (Checkmark)
Take 10-15 min to practice Wall Walks and work on efficiency.
Advanced athletes: take this time to work on handstand walks.
Workout
“I’m cuckoo for Cocoa Puffs” (Time)
Freedom (RX’d)
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks
(KG conv: 83/56 PC)
Independence
For time:
1-2-3-4-5-6-7-8
Power Cleans (155/105)
Wall Walks
(KG conv: 70/48 PC)
Liberty
For time:
1-2-3-4-5-6-7-8
Dumbbell Power Cleans (light/moderate)
Inch Worms
Target time: Sub 9 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)