Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 min Air Bike
-into-
3 sets
:30 Jump Rope
5 Wall Ball Squats
5 Wall Ball Push Press
5 Wall Balls
5 Deadlifts (empty bar- build across sets)
2. Strength
5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Air Bike
4 Wall Balls
10 Double Unders
Strength/Accessory
Deadlift
5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Godiva (5 Rounds for time)
Freedom (RX’d)
Every 3:00 (5 sets)
10/8 Calorie Air Bike
20 Wall Balls (20/14)
50 Double Unders
(KG conv: 9/6 WB)
Independence
Every 3:00 (5 sets)
10/8 Calorie Air Bike
15 Wall Balls (20/14)
45 Double Unders
(KG conv: 9/6 WB)
Liberty
Every 3:00 (5 sets)
8/7 Calorie Air Bike
15 Wall Ball Thrusters (light)
50 Single Unders
Target time each set: 1:50-2:15
Time cap each set: 2:30
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose