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Swamp City WOD – Thu, Jun 27

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Alternating V-Ups

5 Up Downs

3 Inch Worms

5 Cat/Cows

2. Workout Prep

4 V-Ups

4 Burpee to Bar

4 V-Ups

3 Burpees to 12in target

4 V-Ups

2 Burpee Broad Jumps (4/3)

Workout

“I do not like the Cone of Shame” (3 Rounds for reps)

Freedom (RX’d)

3:00 AMRAP

30 V-Ups (Or GHDs)

Max Line Facing Burpees

-Rest 2:00-

4:00 AMRAP

30 V-Ups (Or GHDs)

Max Burpees to Bar (6in)

-Rest 2:00-

5:00 AMRAP

30 V-Ups (Or GHDs)

Max Burpee Broad Jump (4ft/3ft)

Independence

3:00 AMRAP

25 V-Ups (Or GHDs)

Max Burpees

-Rest 2:00-

4:00 AMRAP

25 V-Ups (Or GHDs)

Max Burpees to Bar (6in)

-Rest 2:00-

5:00 AMRAP

25 V-Ups (Or GHDs)

Max Burpee Broad Jump (3ft/2ft)

Liberty

3:00 AMRAP

20 Sit Ups

Max Up Downs

-Rest 2:00-

4:00 AMRAP

20 Sit Ups

Max Up Downs to Bar

-Rest 2:00-

5:00 AMRAP

20 Sit Ups

Max up Down + Box Step Up (20)

Target number of reps each set:

Set 1: 30+ Reps

Set 2: 30+ Reps

Set 3: 25+ Reps

Minimum number of reps before scaling:

Set 1: 20 Reps

Set 2: 20 Reps

Set 3: 15 reps

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2 Minute Bench Stretch for Lats (each side)

2×10 Reverse Leg Raises

2×10 Down Dog

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