Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
2. Strength
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
3. Workout Prep
2 sets:
10-second Air Bike (each/build in pace)
5 Synchro Wall Balls (build in weight)
Strength/Accessory
Power Snatch
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Workout
Thunderstorm (Calories)
Freedom (RX’d)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
– At 16:00 –
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022
(KG conv: 50 reps at 14/9 or 75 reps at 9/6)
Independence
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)
(KG conv: 9/6 or 6/4)
Liberty
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls thrusters (light)
Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike
Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo
Wall Balls
Part 2 Score (Time)
Enter your time for part 2 here.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
2x 1 Min Calf Pumps
2x 10 Seated External 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.
Down Dog
Calf Pumps
Seated External Rotations