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
