Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Bench Press (empty bar)
3-second Dead Hang + Strict Pull Up (Or Jumping Pull Up)
2. Strength
Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
3 sets:
3 Dumbbell Bench Press (build in weight)
2 Strict Pull Ups
Strength/Accessory
Bench Press
– Build to a heavy single
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
Limerick (AMRAP – Rounds and Reps)
Freedom (RX’d)
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Or 10 Ring Rows)
(KG conv: 22.5/15 DBs)
Independence
10:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
4 Strict Pull Ups (Or 8 Ring Rows)
(KG conv: 15/10 DBs)
Liberty
10:00 AMRAP
10 Dumbbell Bench Press (light)
10 Ring Rows
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Pec Stretch
Ring Bicep Stretch
