Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats (Touch and Go, Build in weight, don’t exceed 65%)
3. Workout Prep
3 sets:
10 Double Unders
10ft Lunge Walk Variation*
*Set 1: Farmer Carry Lunge
*Set 2: Front rack Lunge
*Set 3: Single Arm Overhead Lunge
Strength/Accessory
Snatch + Overhead Squat
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
Workout
Papaya (AMRAP – Rounds and Reps)
Freedom (RX’d)
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
(KG conv: 22.5/15 DBs)
Independence
8:00 AMRAP
200 Double Unders
50ft Dumbbell Farmer Carry Lunge (35s/25’s)
50ft Dumbbell Front Rack Lunge (35s/25s)
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right)
(KG conv: 15/10 DBs)
Liberty
8:00 AMRAP
300 Single Unders
50ft Single Dumbbell Farmer Carry Lunge (light)
50ft Single Dumbbell Front Rack Lunge (light)
20 Single Dumbbell Box Step Ups (light) (20/16)
Target number of Rounds: 1 Round + 100 Double Unders
Minimum number of Rounds before scaling: 1 Round
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)