Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
5 Deadlifts (empty bar – build across sets)
2. Strength
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.
3. Workout Prep
3 Sets
2 Power Snatch
2 Overhead Squats
1 Squat Snatch
3 Chest to Bar
-Empty bar-build in weight
Strength/Accessory
Deadlift
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.
Workout
Full House (Time)
Freedom (RX’d)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
(KG conv: 52.5/37.5)
* The Snatches are Squat, not Power
Independence
13-11-9-7-5
Snatch (95/65)
Pull Ups
(KG conv: 42.5/30)
Liberty
13-11-9-7-5
Alternating Dumbbell Snatch (light)
Jumping Pull Ups
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
1 Min Couch Stretch
1 Min Ring Lat Stretch
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.
Bootstrappers
Couch Stretch
Ring Lat Stretch
