Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
-into-
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
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.
Workout
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)
Independence
20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 GHD’s + 6in Riser (or V-ups)
Liberty
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
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
