Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing 10:00 AMRAP
45 second Machine
10 Banded Pass Throughs
10 Alternating V-Ups
5 Hang Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
3 Hang Power Snatch (empty bar)
2. Strength
Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
2 Strict Handstand Push Ups
Strength/Accessory
Hang Power Snatch
Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)
Workout
“Diane Bailey” (Time)
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/85)
This is an official Mayhem Benchmark workout, so get after it!
Independence
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups
(KG conv: 102.5/70)
Liberty
21-15-9
Dumbbell Deadlift (light)
Push Ups
Target time: 6-8:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
2x 10 Seated External Rotations (each side)
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.
Side Lying Rotations
Seated External Rotations