Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets
30-second Row
5 Front Squats (Build in weight)
2 Broad Jumps + Vertical Jump (Build in distance)
30-second Single Unders
2. Strength
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
3. Workout Prep
1 set:
5 Wall Balls
10 Double Unders
5/4 Calorie Row
Strength/Accessory
Front Squat
5 sets:
5 Front Squats (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
Workout
July 1776 (3 Rounds for time)
Freedom (RX’d)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
(KG conv: 9/6 WB)
Independence
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (14/10)
25 Double Unders
12/10 Calorie Row
25 Double Unders
(KG conv: 6/4 WB)
Liberty
3 sets (Every 6:00)
2 Rounds
10 Wall Ball Thrusters (light)
20 Single Unders
10/8 Calorie Row
20 Single Unders
Target time each set: 2:30-3:15
Time cap each set: 4 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Bootstrappers
1 Min Calf Foam Rolling
2×10 Reverse Leg Raises
