Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC pass-throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
2. Strength
Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)
3. Workout Prep
2 sets:
5 Back Squats (build in weight)
5 Sit Ups
Strength/Accessory
Power Snatch
Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)
Workout
Captain Kirk (Time)
Freedom (RX’d)
Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
-into-
100 Abmat Sit Ups
* The sit-ups are not a tabata. Repeat from April 29th, 2021
(KG conv: 43/29 Back Squats)
Independence
Tabata (20 secs on/10 secs off)
100 Back Squats (75/55)
-into-
100 Abmat Sit Ups
(KG conv: 34/25 Back Squats)
Liberty
Tabata (20 secs on/10 secs off)
75 Dumbbell Front Squats (light)
-into-
50 Abmat Sit Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)