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Swamp City WOD – Mon, Feb 12

Swamp City Fitness – Swamp City WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Every 45 seconds for 5 sets: 125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength

Every Minute (10:00)

5 Power Snatch (+15 lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep

2 sets:

2 Shuttle Run (set 1: easy, set 2: workout pace)

2 Burpee Box Jump Overs (build in height)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Strength/Accessory

Power Snatch

Every Minute (10:00)

5 Power Snatch (+15 lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

Dove (5 Rounds for time)

Freedom (RX’d)

5 Sets:

4 Shuttle Runs

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

(Repeat from Feb 14th, 2023)

Independence

5 sets:

4 Shuttle Runs

6 Burpee Box Jump Overs (20/16)

Rest 1:1 between sets

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Liberty

5 sets:

3 Shuttle Runs

6 Up Down + Box Step Up (20/16)

Rest 1:1 between sets

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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