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Swamp City WOD – Fri, May 10

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

10 Banded Pull Aparts

10 Single Arm Alternating Dumbbell Bench Press (each)

10 Deadbugs

5 Low Box Jumps

2. Workout Prep

2 sets:

5/4 Calorie Row

3 Bench Press (build in weight)

2 Box Jump Overs (build in height)

Workout

Shania Twain (Time)

Freedom (RX’d)

120/100 Calorie Row

80 Bench Press (115/75)

40 Box Jump Overs (24/20)

(KG conv: 52/34 BP)

Independence

100/80 Calorie Row

80 Bench Press (95/65)

40 Box Jump Overs (20/16)

(KG conv: 43/29 BP)

Liberty

75/60 Calorie Row

60 Dumbbell Bench Press (light)

40 Box step ups (20/16)

Target time: 14-16 minutes

Time cap: 20 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 DB Good Mornings @ moderate weight – maintain quality RPE 7

8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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