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Swamp City WOD – Sun, Feb 18

Swamp City Fitness – Swamp City WOD

Workout Option 1

Ghirardelli (Time)

Freedom (RX’d)

63-45-27

Air Squats

21-15-9

Burpee to 12in Target

Independence

63-45-27

Air Squats

21-15-9

Burpee to 6in Target

Liberty

42-30-18

Air Squats

21-15-9

Up Downs

Time Time: 5-7 minutes

Time Cap: 10 minutes

Workout Option 2

Option 2: Warm Up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Lactate Threshold (Distance)

3 Min Ramp from RPE 2 to RPE 5

3 Min at RPE 3

4x (1.5 Min at RPE 8, 30 Sec at RPE 3)

4 Min at RPE 3

4x (2 Min at RPE 8, 30 Sec at RPE 3)

4 Min at RPE 3

4x (2.5 Min at RPE 8, 30 Sec at RPE 3)

3 Min Ramp from RPE 3 to RPE 2

Total Time: 47 Min

** This workout can alternatively be done on another machine or as a run.

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