Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build in weight)
Gymnastics
Gymnastics Skill Session (Checkmark)
We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.
Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit
Today isn’t about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)
Workout
Sadness (5 Rounds for time)
Freedom (RX’d)
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans (115/80)
200m Run
(KG conv: 52.5/35 HPC)
Independence
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans (95/65)
200m Run
(KG conv: 42.5/30 HPC)
Liberty
5 sets (Every 5:00)
150m Run
15 Hang Dumbbells Power Cleans (light)
150m Run
Target time each set: 2:30-3:30 minutes
Time cap each set: 4 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Foot Smash
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.
Seated Biceps Stretch
Foot Smash
Side Lying Rotations
