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Swamp City WOD – Sun, Mar 3

Swamp City Fitness – Swamp City WOD

Workout Option 1

Pickled Eggs (Time)

Freedom (RX’d)

For Time:

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)

4 Wall Walks

40/32 Calorie Air Bike

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)

4 Wall Walks

(KG conv: 22.5/15 DBs)

Independence

For Time:

3 Wall Walks or 4 (Half Way)

100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s)

3 Wall Walks or 4 (Half Way)

32/24 Calorie Air Bike

3 Wall Walks or 4 (Half Way)

100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s)

3 Wall Walks or 4 (Half Way)

(KG conv: 15/10 DBs)

Liberty

5 Inch Worms

20 Weighted Box Step Ups (Light/Low Box)

5 Inch Worms

20/15 Calorie Air Bike

5 Inch Worms

20 Weighted Box Step Ups (Light/Low Box)

5 Inch Worms

Target time: 11-13 minutes

Time cap: 16 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)

Warm-Up

5 Min Ramp from RPE3 to RPE5

3x (30 Sec at RPE7 (100 RPM), 30 Sec at RPE3 (80 RPM)

2 Min at RPE1-2 (Any RPM)

Main Workout

6 Min at RPE5 (70 RPM)

3 Min at RPE3 (80 RPM)

6 Min at RPE5 (70 RPM)

3 Min at RPE3 (80 RPM)

2 Min at RPE1-2 (Any RPM)

Total: 30 Min

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

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