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Swamp City WOD – Mon, Mar 11

Swamp City Fitness – Swamp City WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

10 Walking Lunge Steps + Torso Twist

5 Suitcase Sit-ups

4 Low Box Jumps

3 Inch Worms

2. Workout Prep

1 set:

4 Walking Lunge Steps

4 Box Jump Overs

4 V-Ups

1 Wall Walk

Workout

Kim Possible (5 Rounds for reps)

Freedom (RX’d)

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Walking Lunge Steps

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

** Score total reps across all movements in each round.

Independence

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Distance Walking Lunge

Minute 2: Max Box Jump Overs (20”/16”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

Liberty

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Distance Walking Lunge

Minute 2: Max Box Step Ups (20”)

Minute 3: Max Sit Ups

Minute 4: Max Inch Worms

Target Reps each set:

No Target, Just Move!

Minimum Reps before scaling:

Lunge: 15

Box Jump Overs: 7

V-Ups: 10

Wall Walks: 3

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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