Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm-Up (10-12 minutes)
– into –
3 sets:
10 Roll and Reach
5 Inch Worms
5 Sandbag Deadlifts (light)
2. Workout Prep
2 sets
100m Run (Workout Pace)
2 Sandbag Cleans (work up in weight)
Workout
Chicken and Waffles (3 Rounds for time)
Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)
200m Run
– Sandbag cleans are over the shoulder
– Repeat from Jan 6th, 2024
Independence
3 sets
200m Run
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)
200m Run
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)
200m Run
rest 1:1 between sets
Liberty
3 sets
150m Run
8 Power Cleans (light)
150m Run
8 Power Cleans (light)
150m Run
rest 1:1 between sets
Target time: 3:30 – 4:30
Time cap: 5 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
-rest 30 seconds-
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
10 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Inverted Skull Crusher
Incline Dumbbell Hammer Curls
Kettlebell Side Bend
Single Arm Sit Up