Swamp City WOD – Tue, Jun 4

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Good Mornings

15 Banded Pull Aparts


8:00 AMRAP

30-second Row (build in pace)

5 GHD to Parallel (or 5 Hollow Rocks)

8 Hand Release Knee Push Ups

2. Workout Prep

2 sets:

5/4 Calorie Row

3 Deficit Push Ups

4 GHD’s (or V-ups)


Gymnastics Skill Work: Crossovers (Checkmark)

Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders

Level 2: double-unders

Level 3: crossover singles

Level 4: crossover doubles

After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.


Alps (AMRAP – Rounds and Reps)

Freedom (RX’d)

20:00 AMRAP

20/16 Calorie Row

20 Deficit Push Ups (4in/2in)

20 GHD’s (or V-Ups)


20:00 AMRAP

16/13 Calorie Row

16 Deficit Push Ups (4in/2in)

16 GHD’s + 6in Riser (or V-ups)


20:00 AMRAP

12/10 Calorie Row

12 Bar Push Ups

12 Sit Ups

Target number of Rounds: 5+ Rounds

Minimum number of Rounds before scaling: 4 Rounds


Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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