Swamp City Fitness – Swamp City WOD
Workout Option 1
Option 1: Dr. Drakken (Time)
Freedom (RX’d)
8 rounds
15 Kettlebell Swings (53/35)
45 Unbroken Single Unders
(KG conv: 24/16)
*Repeat from March 12th, 2023
Independence
8 rounds
15 Kettlebell Swings (35/26)
30 Unbroken Single Unders
(KG conv: 16/12)
Liberty
8 rounds
10 Russian Kettlebell Swings (light)
30 Single Unders
Target time: 11-13 minutes
Time cap: 16 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Warm-Up:
You can use the first 2,000m Row below as the warm-up
45-60 Min @Easy Zone 1-2
2,000m Row
50ft Mixed Front Rack & Overhead Carry (quality position overhead over loading (2×53/35)) – go lighter if needed for better quality (each arm)
3,000m Bike Erg (or 90/72 cal Air Bike or 1200m Run)
25 Sec L-sit Hang
5 Cossack Squat w/ 2 sec pause in bottom (each leg)
(KG conv: 22.5/15 DBs)