Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
6 min AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches.
5 Back Squats (Build in weight)
4 Box Jumps (low)
2. Strength
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets
10 Double unders
5 Dumbbell Front Squats (build in weight)
4 Box Jump Overs (build in height)
Strength/Accessory
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Sunny Side Up (Time)
Freedom (RX’d)
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
Independence
100 Double Unders
40 Dumbbell Front Squats (35s/25s)
20 Box Jump Overs (20/16)
(KG conv: 15/10 DBs)
Liberty
120 Single Unders
30 Dumbbell Front Squats (light)
20 Box step up and Overs (20/16)
Target time: 5-6 minutes
Time cap: 9 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
