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Swamp City WOD – Sat, Feb 17

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

8 min AMRAP

10 Walking Lunge Steps (total)

5 Knees to Elbows

30-second Air Bike (build in pace)

2. Workout Prep

1 set:

10ft Walking Lunge

4 Toes to Bar

20-second Air Bike (at workout pace)

Workout

Hershey’s (Calories)

Freedom (RX’d)

Teams of 2

5 sets (each/1:1)

2:00 AMRAP

50ft Single Dumbbell Walking Lunge (50/35)

12 Toes to Bar

Max Calorie Air Bike in the remaining time

(KG conv: 50ft = 15m, DB 22.5/15)

* Repeat from Feb 15, 2023 (modified to partner version)

Independence

Teams of 2

5 sets (each/1:1)

2:00 AMRAP

50ft Single Dumbbell Walking Lunge (35/25)

8 Toes to Bar

Max Calorie Air Bike in remaining time

(KG conv: 50ft = 15m, DB 15/10)

Liberty

Teams of 2

5 sets (each/1:1)

2:00 AMRAP

50ft Walking Lunge

10 Hanging Knee Raises

Max Calorie Air Bike in remaining time

(KG conv: 50ft = 15m)

Target number of Calories (total): 160/135+

Minimum number of Calorie (total) before scaling: 120/90

Gymnastics

Handstand Push Ups (Day 2) (Checkmark)

WARM UP

2 rounds:

10 PVC Pass Throughs

10 PVC Trunk Lifts

10 second Handstand Hold [against wall or Pike Box Hold]

5 Push Ups

WORKOUT

Advanced & Intermediate:

Minute 0-2: Max Kipping Handstand Push Ups

Minute 3: REST

Minute 4: Max Strict Handstand Push Ups

Minute 5: REST

Minute 6: Max Push Ups

Beginner

Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold

Minute 3: REST

Minute 4: Max Push Ups or Modified Push-ups

Minute 5: REST

Minute 6: Max Hold of Pike Box Handstand or Plank

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Time)

4 rounds:

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Single leg DB Romanian Deadlift (each side) @ moderate weight

7 Alligator Rolls (each side)

10 Standing Banded Pallof Press (each side)

*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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