Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength
Every minute for 10 minutes: 5 Power Clean and Jerks (+25lbs from Wk 1)
* Reps should be touch and go. The Jerks are Push Jerks.
3. Workout Prep
1 set:
50m Run
2 Strict Pull Ups
4 Air Squats
50m Run
Strength/Accessory
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+25lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
“Silly Rabbit, Trix are for Kids” (Time)
Freedom (RX’d)
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m
Independence
No Change to Workout
Liberty
Run 400m
-into-
5 Rounds
5 Jumping Pull Ups
10 Air Squats
-into-
Run 400m
Target time: 11-13 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
