Swamp City WOD – Mon, May 6

Swamp City Fitness – Swamp City WOD


Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warm-up or Banded 7’s


1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

* If you have time, go through more of the Hinshaw Warm Up *

2. Workout Prep

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats


Dolly Parton (AMRAP – Rounds and Reps)

Freedom (RX’d)

30:00 AMRAP

400m Run

5 Rounds of “Strict Cindy”

1 Rd of Strict Cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Scoring: every 100m = 1 Rep (4 reps total)


30:00 AMRAP

400m run

5 Rounds of Cindy (not strict)


30:00 AMRAP

300m run

5 Rounds

4 Ring Rows

8 Bar Push Ups

12 Squats

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4 rounds


Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)


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