Swamp City Fitness – Swamp City WOD
Workout Option 1
Olympic Phryge (2 Rounds for time)
Freedom (RX’d)
2 sets:
21-15-9
Kettlebell Swings (53/35)
15-12-9
Ring Dips
-rest 1:1 between sets-
(KG conv: 24/16 KBS)
Independence
2 sets:
21-15-9
Kettlebell Swings (35/26)
12-9-6
Ring Dips
-rest 1:1 between sets-
(KG conv: 16/12 KBS)
Liberty
2 sets:
21-15-9
Russian Kettlebell Swings (light)
15-12-9
Bench Dips
-rest 1:1 between sets-
Target Time each set: 3:30-4 minutes
Time Cap: 5 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete 40-50 Min at Easy Zone pace 1-2 of:
3 minute Bike
1 minute Plank Hold (top of push up hold)
3 minute Row
1 minute Hang from Pull Up bar
3 minute Jog
1 Minute Wall Sit
