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Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 2 Deadlifts (80%)
-Every 1:30-
3. Workout Prep
1 set:
2x50ft Shuttle Run
4 Pull Ups
4 V-Ups
Strength/Accessory
Deadlift
6 sets x 2 Deadlifts (80%)
-Every 1:30-
Workout
Mario Kart (AMRAP – Rounds and Reps)
Freedom (RX’d)
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)
Independence
3 sets:
5:00 AMRAP
3x50ft Shuttle Runs
8 Pull-ups
3x50ft Shuttle Runs
10 V-ups
-Rest 3:00 between sets-
Liberty
3 sets:
5:00 AMRAP
3x50ft Shuttle Runs
10 Ring Rows
3x50ft Shuttle Runs
15 Sit ups
-Rest 3:00 between sets-
Target number of rounds each set: 3.5
Minimum number of rounds before scaling: 2.5
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minutes Dumbbell Tricep Stretch
1 Minute Seated Biceps Stretch
15 Bootstrappers
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.
DB Tricep Stretch
Seated Biceps Stretch
Bootstrappers