Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
3. Workout Prep
1 set:
4 Toes to Bar
2 Burpee Broad Jump
2 Toes to Bar
Strength/Accessory
Power Snatch
Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Quiche (3 Rounds for time)
Freedom (RX’d)
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
Independence
Every 5:00 (3 sets)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
*Second set: Perform 8 V-Ups instead of Toes to Bar
Liberty
Every 5:00 (3 sets)
8 Hanging Knee Raises
8 Up Downs
10 Sit Ups
8 Up Downs
8 Hanging Knee Raises
Target time each set: 2-3 minutes
Time cap each set: 4 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
