Swamp City WOD – Mon, Aug 12

Swamp City Fitness – Swamp City WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (10-12 minutes)

-into-

2 sets:

10 Banded Pass Throughs

10 Dynamic Squat Stretches

5 Muscle Snatch (PVC-Empty bar)

5 Overhead Squats (PVC-Empty bar)

2. Workout Prep

3 sets:

100m Run (build-in pace)

3 Overhead Squats (empty bar-build across sets)

Workout

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Freedom (RX’d)

5 rounds

400m Run

15 Overhead Squats (95/65)

(KG conv: 42.5/30)

Liberty

5 Rounds

300m Run

15 Dumbbell Front Squats (light)

Target time: 14-16 minutes

Time cap: 20 minutes

Strength/Accessory

Strict Pull-ups: Week 4 (Checkmark)

Freedom:

3 rounds of:

30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 7 Strict or Box Assist pull-ups

–rest 90 seconds between sets–

Independence:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang

Followed by 4-6 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Liberty:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang

Followed by 3 Box Assist pull-ups

–rest 90 seconds between sets–

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Reverse Leg Raises

2x 10 Seated External Rotations

2x 10 Bootstrappers

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.
Reverse Leg Raises

Seated External Rotations Shoulders

Bootstrappers

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