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Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Dumbbell Bench Press
10 Ring Rows
2. Strength
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken. Rest 1:30 between sets.
3. Workout Prep
3 sets:
3 Dumbbell Power Cleans
3 Dumbbell Bench Press
-Build in weight across sets-
Strength/Accessory
Hang Squat Clean + Push Press
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
* Complete each complex unbroken. Rest 1:30 sets.
Workout
Bowser’s Castle (Time)
Freedom (RX’d)
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
15 Dumbbell Power Cleans (35s/25s)
15 Dumbbell Bench Press (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
10 Dumbbell Power Cleans (light)
10 Dumbbell Bench Press (light)
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1-2 Minutes Squat Rack Pec Minor
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.
Barbell Forearm Stretch
Squat Rack Pec Minor