Announcements
Bonfire this Friday, 6pm WOD only, Bonfire after. Come Welcome Ed and Biz Wallace as the new owners of Swamp City Fitness!!! Come say goodbye to Jon, Maria, Luthor and Leo. It’s a Bonfire so lets have fun and invite our friends. Here is the shared google sheet for what food we all plan to bring. We plan to fill you in on all the big plans for 2024 and we hope to see you all there.
Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s
-into-
3 sets
10 Single Arm Dumbbell Bench Press (Each)
10 Alternating V-Ups
10 Ring Rows
2. Workout Prep
Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike.
Workout
Miami Riverwalk (Time)
Freedom (RX’d)
Teams of 2
60 Bench Press (135/85) (split as needed)
800m Run (together)
40 Bench Press (155/95) (split as needed)
800m Run (together)
20 Bench Press (185/105) (split as needed)
800m Run (together)
(KG Conv Men: 61/70/83, Women: 39/43/48)
* Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed.
Independence
Teams of 2
60 Bench Press (115/75)
500m Run (together)
40 Bench Press (135/85)
500m Run (together)
20 Bench Press (155/95)
500m Run (together)
(KG Conv Men: 52/61/70, Women: 34/39/43)
Liberty
Teams of 2
40 Dumbbell Bench Press (light)
300m Run (together)
30 Dumbbell Bench Press (light)
300m Run (together)
20 Dumbbell Bench Press (light)
300m Run (together)
Target time: sub 18 minutes
Time cap: 25 minutes
Gymnastics/Core
Gymnastics: Core Conditioning (Day 2) (Time)
Advanced:
Accumulate 40 Strict Toes To Bar
Every time you break, Perform 5 Up Downs
Intermediate:
Accumulate 25 Strict Toes To Bar
Every time you break, Perform 5 Up Downs
Novice:
Accumulate 25 Tuck Ups
Every time you break, Perform 3 Up Downs
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back