Blog

Swamp City WOD – Sun, Mar 30

Swamp City Fitness – Swamp City WOD

Workout Option 1

Numbuh Six (Time)

Freedom (RX’d)

For Time:

100 Hang Power Cleans (135/95)

Every time you drop the bar, you must rest 30-seconds before starting again.

(KG conv: 60/42.5 HPC)

Independence

100 Hang Power Cleans (115/80)

Every time you drop the bar, you must rest 30-seconds before starting again.

(KG conv: 52.5/35 HPC)

Liberty

100 Double DB Hang Power Cleans (light)

Every time you stop you must rest 30-seconds before starting again.

Target time: 9-11 minutes

Time cap: 15 minutes

Workout Option 2

Recovery Workout (Checkmark)

40-45 Min Bike Erg @Zone 2 Pace

First 20 minutes are 7 Sec Standing Sprint (Damper 10/8) followed by 53 Sec Seated Recovery Spin (Damper 3/2)

-then-

20-25 Min Zone2 Seated

Sub Air Bike, other machine, or Run at same intensities if needed

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

Tuesday 3/9/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 100 DUBS or 200 Singles...