Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
3 Muscle Snatch (empty bar)
3 Hang Power Snatch (empty bar)
3 Overhead Squats (empty bar)
5 Kip Swings
2. Strength
Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-
3. Workout Prep
2 sets:
10 Double Unders
3 Overhead Squats (build in weight)
1 Bar Muscle Up
Strength/Accessory
Power Snatch + Overhead Squat
Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-
Workout
Tarzan (5 Rounds for time)
Freedom (RX’d)
5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:1 b/t sets-
(KG conv: 42.5/30 OHS)
Independence
5 Sets:
35 Double Unders
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
-rest 1:1 between sets-
(KG conv: 35/25 OHS)
Liberty
5 Sets:
40 Single Unders
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
-rest 1:1 between sets-
Target time each set: 1:10 – 1:25
Time cap each set: 1:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization
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.
Ring Lat Stretch
Seated External Rotations
Band Wrist Mobilization