Swamp City Fitness – Swamp City WOD
Workout Option 1
Baguette (AMRAP – Rounds and Reps)
Freedom (RX’d)
AMRAP 25:00
20 Lateral Box Step Ups (20)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike
Independence
AMRAP 25:00
15 Lateral Box Step Ups (20)
15 Ring Rows
15 Alternating V-Ups
12/10 Calorie Air Bike
Liberty
AMRAP 25:00
10 Box Step Ups (20)
10 Ring Rows
10 Alternating V-Ups
10/8 Calorie Air Bike
Target Rounds: 7+ Rounds
Minimum Number of Rounds before Scaling: 5 rounds
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45 Minute Fartlek Row
*Mixed in as you see fit:
4-6 x 30 second higher effort bouts.
**Zone 2 pace in remaining times.