Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
6 sets of 6 Power Clean and Jerks (1 set every 2:00)
3. Workout Prep
2 sets:
3 Pull Ups
2 Burpee to Bar
Strength/Accessory
Power Clean + Push Jerk
6 sets of 6 Power Clean and Jerks (every 2:00)
* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
Workout
Teacher and Defender (Time)
Freedom (RX’d)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
Independence
21-15-12-9
Pull Ups
12-10-8-6
Burpee to Bar
Liberty
27-21-15-9
Ring Row
15-12-9-6
Up Downs
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
2x 10 Reverse Leg Raises (each side)
1 Min Couch Stretch
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.
Cat Cow
Reverse Leg Raises
Couch Stretch