Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP:
:45 sec Row
3 Inch Worms
2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)
5 Bench Press (empty bar- build across sets)
2. Strength
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
3. Workout Prep
2 sets:
100m Row (build in pace)
1 Bar Muscle up
Strength/Accessory
Bench Press
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Workout
Brandon Lake (4 Rounds for reps)
Freedom (RX’d)
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-
Independence
4 sets:
3:00 AMRAP
400/325m Row
Kipping Chest to Bar
-rest 1:00 between sets-
Liberty
4 sets:
3:00 AMRAP
300/250m Row
Max Jumping Pull Ups
-rest 1:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 6 Reps
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)