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Swamp City WOD – Thu, Mar 7

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Jump Rope

1:00 Run

-into-

2 sets

10 Back and Forth Leg Swings (each)

10 Side to Side Leg Swings (each)

5 Russian Kettlebell Swings

5 Up Downs

2. Workout Prep

2 sets:

50m Run

5 Kettlebell Swings (build-in weight)

2 Burpees

Workout

“This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP:

200m Run

15 Kettlebell Swings (53/35)

10 Burpees

(KG conv: KB 24/16)

Independence

15:00 AMRAP:

200m Run

15 Kettlebell Swings (35/26)

10 Burpees

(KG conv: KB 16/12)

Liberty

15:00 AMRAP:

100m Run

15 Russian Kettlebell Swings (light)

8 Up Downs

Target number of Rounds: 6-7 Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Seated Alternating DB Curl @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

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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