Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
2x50ft Shuttle Run
5 Inchworms
5 Snatch Grip Deadlift (empty bar)
4 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
3 sets:
1x50ft Shuttle Run (build in pace)
2 Power Snatch (build in weight)
Workout
Steamboat Springs (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
50ft Shuttle Run
(KG conv: 60/42.5)
Independence
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (115/80)
50ft Shuttle Run
(KG conv: 52.5/35)
Liberty
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Kettlebell Swings (light)
50ft Shuttle Run
Target Round: Round of 9
Minimum Round before scaling: Round of 7
Strength/Accessory
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quadruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix
Quadruped Forearm Stretch