Swamp City Fitness – Swamp City WOD
Workout Option 1
Here we go again! (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Independence
Every 2:00 (8 sets)
12 Box Jump Overs (20/16)
16 Wall Ball Sit Ups (14/10)
(KG conv: 6/4 WB)
Liberty
Every 2:00 (8 sets)
12 Box Step Ups (20/16)
16 Sit Ups
Target Time Each set: 50-60 seconds
Time Cap Each Set: 75 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/75 cal Air Bike)
5 Light Turkish Get Up (per arm)
10 Ring Swing Towel Drill
* Ring Swing Towel Drill can be done from the pull-up bar if needed.
