Blog

Swamp City WOD – Sat, Jan 13

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

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