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Swamp City WOD – Tue, Jan 16

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Pass Throughs

-into-

3 sets

5 Kip Swings

1 Wall Walk + 10 Shoulder Taps

5 Back Squats (empty bar- build across sets)

2. Strength Prep

5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets

3 Toes to Bar

10ft Handstand Walk

3 Hang Power Cleans (build in weight)

Strength/Accessory

Back Squat

5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Honeycrisp (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP

10 Toes to Bar

25ft Handstand Walk (Or 3 Wall Walks)

10 Hang Power Cleans (95/65)

(KG conv: HPC 43/29)

Independence

15:00 AMRAP

8 Toes to Bar

15ft Handstand Walk (Or 2 Wall Walks)

8 Hang Power Cleans (95/65)

(KG conv: HPC 43/29)

Liberty

15:00 AMRAP

10 Hang Knee Raises

25ft Bear Crawl

10 Hang Dumbbell Cleans (light)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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