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Swamp City WOD – Sat, Apr 20

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

20-second Single Unders

1 Zombie Rope Climb

5 PVC Muscle Snatch

5 PVC Push Press

5 PVC Overhead Squats

2. Workout Prep

3 sets

10 Double Unders

1 Rope Climb (build-in height)

3 OVHS (Build in weight)

Workout

“I like to move it, move it” (8 Rounds for time)

Freedom (RX’d)

Teams of 2

8 sets (each/1:1)

50 Double Unders

1 Rope Climb (Or 5 Strict Pull Ups)

5 Overhead Squats (155/105)

(KG conv: 70/48 OHS)

Independence

Teams of 2

8 sets (each/1:1)

35 Double Unders

1 Rope Climb (Or 4 Strict Pull Ups)

5 Overhead Squats (135/95)

(KG conv: 70/48 OHS)

Liberty

Teams of 2

8 sets (each/1:1)

50 Single Unders

2 Zombie Rope Climbs

8 Goblet Squats (light)

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

Strength/Accessory

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t 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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