Swamp City Fitness – Swamp City WOD
Workout Option 1
Miracle Child (Time)
Freedom (RX’d)
For Time:
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(KG conv: 9/6 WB, 22.5/15 DB)
Independence
For Time:
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)
(KG conv: 9/6 WB, 15/10 DB)
Liberty
For Time:
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)
Time Time: 6-8 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
5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)
5 Min at RPE 3
5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)
8 Min at RPE 3, 2 Min at RPE 9
3 Min at RPE 3, 2 Min at RPE 9
3 Min at RPE 3, 2 Min at RPE 9
3 Min Ramp from RPE 3 to RPE 2
Total Time: 41.5 Min
** This workout can alternatively be done on another machine or as a run.