Swamp City Fitness – Swamp City WOD
Workout Option 1
Trisha Yearwood (Time)
Freedom (RX’d)
21-18-15-12-9-6
Burpee to Bar (6in)
50 Single Unders after each set
Independence
21-18-15-12-9-6
Burpee to Bar
35 Single Unders after each set
Liberty
21-18-15-12-9-6
Up Down
30 Single Unders after each set
Target time: 8-10 minutes
Time cap: 15 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
On a 60 Minute Clock @ Zone 2 Pace or Nasal Breathing
2 Mile Run
In remaining time cycle through the following until the 60 minutes are up
80/64 Cal Row
50ft Front Rack + Overhead Mixed Grip Kettlebell Walk (2×53/35) (per arm)
80/64 Cal Bike Erg (or 60/48 cal Air Bike)
25 second Hanging L-sit
