Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Banded Pass-throughs
10 PVC Overhead Squats
5 Hang Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Strength
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)
3. Workout Prep
2 sets:
5 Overhead Squats (build in weight)
5/4 Calorie Air Bike
2 Box Jump Overs
Strength/Accessory
Hang Power Clean
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)
Workout
Himalayas (Time)
Freedom (RX’d)
3 Rounds
30 Overhead Squats (95/65)*
30/24 Calorie Air Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)
(KG conv: 43/29 OHS)
Independence
3 Rounds
30 Overhead Squats (75/55)*
25/20 Calorie Air Bike
Every time you break on the overhead squats, complete 10 Box Jump Overs (20)
(KG conv: 34/25 OHS)
Liberty
3 Rounds
20 Dumbbell Front Squats (light)*
20/16 Calorie Air Bike
Every time you break on the front squats, complete 10 Box Step Ups (20)
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)