Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Good Mornings
10 Banded Pass Throughs
-into-
3 sets:
3 Inch Worms
5 Clean Pulls
4 Muscle Cleans
3 Hang Power Cleans
2 Power Cleans
*With an empty bar
2. Strength
Every 1:00 (5:00)
5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
3. Workout Prep
2 sets:
10 Double Unders
5 Abmat Sit Ups
Strength/Accessory
Power Clean
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
Workout
Bad Annie (Time)
Freedom (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Sit-ups
Liberty
100-80-60-40-20
Single Unders
25-20-15-10-5
Sit-ups
Target time: sub 8 minutes
Time cap: 14 minutes
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
