Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
2. Strength
8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.
3. Workout Prep
2 sets:
3 Hang Power Cleans (build in weight)
3 Toes to Bar
10 Double Unders
Strength/Accessory
Power Snatch
8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.
Workout
Formula 1 (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders
(KG conv: 42.5/30)
Independence
12:00 AMRAP
7 Hang Power Cleans (75/55)
5 Toes to Bar
15 Double Unders
(KG conv: 35/25)
Liberty
12:00 AMRAP
7 Hang Dumbbell Power Cleans (light)
7 Hanging Knee Raises
21 Single Unders
Target number of Rounds: 8+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Barbell Forearm Stretch
45 Seconds Supine Twists
1 Min Calf Foam Rolling
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.
Barbell Forearm Stretch
Supine Twists
Calf Foam Rolling
