Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 2 Deadlifts (75%)
-Every 1:30-
3. Workout Prep
2 sets:
4 Front Rack Lunges (build in weight)
4 Toes to Bar
Strength/Accessory
Deadlift
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-
Workout
Are you smarter than a 5th Grader? (Time)
Freedom (RX’d)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar
(KG conv: 42.5/30 Lunges)
Independence
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows
(KG conv: 35/25 Lunges)
Liberty
21-18-15-12-9-6
Single Dumbbell Front Rack Lunge (light)
Hanging Knee Raises
Target time: 10-12 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
1 Minute Barbell Forearm Stretch
2x 15 Side Lying Rotations (each side)
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.
Posterior Shoulder Smash
Band Wrist Mobilization
Barbell Forearm Stretch
Side Lying Rotations
