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Swamp City WOD – Thu, Feb 22

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 minute Machine

-into-

3 sets:

10 Heel to Toe rocks

30 Single unders

10 Sit Ups

5 Deadlifts (Empty bar, build across)

2. Strength

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

3. Workout Prep

1 set:

10 Single Unders

5 Double Unders

Strength/Accessory

Deadlift

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout

Flight Simulator (Time)

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders
Freedom (RX’d)

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:

Unbroken Double Unders

* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.

Independence

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:

Unbroken Double-Unders

Liberty

10-20-30-40-50-40-30-20-10

Unbroken Single-Unders

Target time: 8-10 minutes

Time cap: 15 minutes

Accessory/Core

Core Work: (4 Rounds for weight)

4 sets:

15 Pulse Ups

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Cooldown/Mobility

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

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