Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants
10 Banded Squats
-into-
3 sets
10 PVC Pass Throughs
10 PVC Around the Worlds (left and right)
5 PVC Snatch Push Press
4 PVC Overhead Squats
3 PVC Pressing Snatch Balance
2 PVC Snatch Balance
2. Strength
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
3. Workout Prep
3 sets
3 Power Cleans (build-in weight)
2 Burpee Broad Jump (Build in distance)
Strength/Accessory
Snatch Push Press + Snatch Balance
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
Workout
Cooldown/Mobility
Skipper (Time)
Freedom (RX’d)
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
(KG conv: 83/56 PC)
Independence
5-4-3-2-1
Power Cleans (155/105)
10-8-6-4-2
Burpee Broad Jumps (3’/2’)
(KG conv: 70/48 PC)
Liberty
10-8-6-4-2
Dumbbell Power Cleans (Light)
Up Down Broad Jumps (3’/2’)
Target time: 4-6 minutes
Time cap: 8 minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
