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Swamp City WOD – Sat, Feb 24

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

45-second Bike (slow-moderate)

5 Inch Worms

3 Sandbag Deadlifts

30 Single Unders

2. Workout Prep

1 set:

5/4 Calorie Air Bike (at workout pace)

1 Wall Walk

1 Sandbag Clean

50m Jog

Workout

Coat of Many Colors (5 Rounds for reps)

Freedom (RX’d)

5 sets

:45 on/:15 off

Air Bike Calories

Wall Walks

Air Bike Calories

Sandbag Cleans (100/70) Or Power Cleans (135/95)

Recovery Jog

(KG conv: 45/32.5 SB, 61/43 PC)

* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.

Independence

5 sets

:45 on/:15 off

Air Bike Calories

Wall Walks

Air Bike Calories

Sandbag Cleans (70/50) (Or Power Cleans (95/65)

Recovery Jog

(KG conv: 32.5/22.5 SB, 43/29 PC)

Liberty

5 sets

:45 on/:15 off

Air Bike Calories

Inch Worms

Air Bike Calories

Dumbbell Cleans (light)

Recovery Jog

Target number of reps each set:

Air Bike Calories: 15/12+ Calories

Wall Walks: 6+ Reps

Sandbag Cleans: 10+ Reps

Minimum number of reps before scaling:

Air Bike Calories: 12/9 Calories

Wall Walks: 4 Reps

Sandbag Cleans: 7 Reps

Option 1: Gymnastics Skill Work

Toes to Bar (Day 2) (AMRAP – Rounds and Reps)

WARM UP

2 rounds of:

15 Scap Pull Ups

7 V-Ups or Alternating V-Ups

WORKOUT

Advanced & Intermediate:

Death by Double Toes To Bar

minute 1: 2 Toes To Bar

minute 2: 4 Toes To Bar

minute 3: 6 Toes to Bar

**add 2 Toes to Bar each minute until you can no longer continue within the minute.

Beginner

Death by Double Hanging Knee Raises

minute 1: 2 Hanging Knee Raises

minute 2: 4 Hanging Knee Raises

minute 3: Hanging Knee Raises

**add 2 Hanging Knee Raises each minute until you can no longer continue within the minute.

Score is rep number of last round successfully completed + reps into next round.

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 DB Snow Angel Raise @ moderate weight – maintain quality

10 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 1 min between 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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