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Swamp City WOD – Sat, May 4

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

1:00 Row

10 Banded Pull Aparts

10 Kip Swings

10 Dumbbell Bench Press

1 Zombie Rope Climb (Or 10 Ring Rows)

2. Workout Prep

3 sets:

5/4 Calorie Row

5 Bench Press (build in weight)

1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)

1 Rope Climb (half way) (or Zombie Rope Climb)

Workout

The Undiscovered Country (Time)

Freedom (RX’d)

Teams of 2

100/80 Calorie Row

100 Bench Press (115/75)

30 Bar Muscle Ups (Or 60 Chest to Bar)

80/64 Calorie Row

80 Bench Press (135/85)

10 Rope Climbs (or 40 Strict Pull Ups)

60/48 Calorie Row

60 Bench Press (155/95)

6 Legless Rope Climbs (Or 20 Burpee Pull Ups)

– Split reps as desired –

(KG conv: wt1 – 52/34, wt2 – 61/39, wt 3 – 70/43)

Independence

Teams of 2

80/65 Calorie Row

100 Bench Press (95/65)

20 Bar Muscle Ups (Or 40 Chest to Bar)

60/48 Calorie Row

80 Bench Press (115/75)

8 Rope Climbs (or 30 Strict Pull Ups)

40/32 Calorie Row

60 Bench Press (135/85)

4 Legless Rope Climbs (Or 16 Burpee Pull Ups)

(KG conv: wt1 – 43/29, wt2 – 52/34, wt 3 – 61/39)

Liberty

Teams of 2

60/48 Calorie Row

80 Dumbbell Bench Press (light)

40 Jumping Pull Ups

40/32 Calorie Row

60 Dumbbell Bench Press (light)

30 Ring Rows

20/16 Calorie Row

40 Dumbbell Bench Press (light)

20 Jumping Chest to Bar Pull Ups

Target time: Sub 32 minutes

Time cap: 40 minutes

Optional Accessory

Core Work (Checkmark)

4 sets:

10 Strict TTB

15 Kettlebell Side Bend (each side)

10 Alt. V-Ups + V-Up

1 min Chinese Plank

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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