Swamp City WOD – Thu, Jan 18

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength Prep

Every 1:00 (10:00)

5 Power Snatch (touch and go)

*Use a light and comfortable weight

3. Workout Prep

2x50ft Shuttle Runs (each)


Power Snatch

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps


Golden Delicious (Time)

Freedom (RX’d)

Teams of 2

10-9-8-7-6-5-4-3-2-1 (each)

50ft Shuttle Runs

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)


No Change to Workout


10-8-6-4-2 Shuttle Runs

Target time: 10-12 minutes

Time cap: 15 minutes


Mayhem Mini-Pump –Triceps (Checkmark)

4 Rounds

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

15 Single Arm Standing Tricep Extension w/ band

-Rest 1 min b/t rounds-


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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