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Swamp City WOD – Thu, Oct 10

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

45-Second Row

10 Ring Rows

10 Single Dumbbell Shoulder Press (each)

2. Workout Prep

2 sets:

5/4 Calorie Row (build in pace)

4 Pull Ups

2 Strict Handstand Push Ups

Workout

Shere Khan the Tiger (5 Rounds for time)

Freedom (RX’d)

5 sets:

21/16 Calorie Row

15 Pull-ups

9 Strict Handstand Push Ups

-rest 1:1 between sets-

Independence

5 sets:

16/14 Calorie Row

12 Pull-ups

6 Strict Handstand Push Ups (Or 9 Handstand Push ups)

rest 1:1 between sets

Liberty

5 sets:

12/10 Calorie Row

12 Ring Rows

12 Dumbbell Push Press

rest 1:1 between sets

Target time each set: 2-2:45

Time cap each set: 3 minutes

Strength/Accessory

Core Work (Checkmark)

2-3 sets, time permitting:

15 Strict Abmat Situps (hands next to head or across chest)

:30 Hanging L-sit Hold

10 KB Side Bends (each side)

7 Alligator Rolls (each side)

*Rest 1:00 between sets
Strict Sit Up

Hanging L-Sit Hold

—-scale to Hanging Knee Raise Hold if needed

Kettlebell Side Bend

Alligator Rolls

Cooldown/Mobility

Mobility (No Measure)

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

1-2 Minutes Pec Stretch

1-2 Minutes Squat Rack Pec Minor

1 Minute Barbell Forearm stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Pec Stretch

Barbell Forearm Stretch

Squat Rack Pec Minor

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