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)
