Swamp City Fitness – Swamp City WOD
Workout Option 1
Chani (Time)
Freedom (RX’d)
For Time:
100/80 Calorie Air Bike
100 Single Arm Dumbbell Push Press (50/35)
(KG conv: 22.5/15)
Independence
For Time:
90/75 Calorie Air Bike
100 Single Arm Dumbbell Push Press (35/25)
(KG conv: 15/10)
Liberty
For Time:
75/60 Calorie Air Bike
75 Single Arm Dumbbell Push Press (light)
Target time: 10-12 minutes
Time cap: 15 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
60 Min (Zone 2 Pace)
Buy In: 5,000m Run
AMRAP in remaining time:
1,000m Row
5 Half Kneeling Kettlebell Windmills (35/26) (per arm)
2,000m Bike Erg
:45 Supinated Passive Hang
You can use the first part of the Run as the warm-up.
If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.