Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-Second Ski (or Row)
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose
2. Workout Prep
2 sets:
5/4 Calorie Ski
5 GHD’s
5 V-Ups
Workout
Dragonfruit (5 Rounds for time)
Freedom (RX’d)
Teams of 2
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Ski (Or Row)
10 V-Ups
-rest at least 3:00 before beginning accessory –
Independence
Teams of 2
5 sets: (1:1)
10/8 Calorie Ski (Or Row)
10 GHD’s + 6in Riser (Or Stick Sit Ups)
10/8 Calorie Ski (Or Row)
10 V-Ups
Liberty
Teams of 2
5 sets: (1:1)
8/7 Calorie Ski (Or Row)
10 Strict Sit Ups (no hands)
8/7 Calorie Ski (Or Row)
10 Sit Ups
Target time each set: 2:15-2:30
Time cap each set: 3 minutes
Strength/Accessory
Mayhem Mini Pump – Core (Checkmark)
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
Rest 2 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
