Blog

Swamp City WOD – Wed, Apr 3

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

6:00 AMRAP

5 Wall Ball Front Squats

5 Wall Ball Push Press

10 Alternating V-Ups

30-second Jog

2. Workout Prep

2 sets:

50m Run

5 GHD’s

5 Wall Balls

Workout

Revenge of the Sith (Time)

Freedom (RX’d)

3 Rounds

400m Run

30 GHD’s (Or V-Ups)

20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

(KG conv: 14/9 for option A, 9/6 for option B)

Independence

3 Rounds

400m Run

25 GHD’s + 6in Riser(Or V-Ups)

20 Wall Balls (20/14) (10/9)

(KG conv: 9/6)

Liberty

3 Rounds

300m Run

30 Sit Ups

20 Wall Ball Thrusters (light)

Target time: Sub 14:00

Time cap: 18:00

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

5/19 core

Swamp City Fitness – Additional Abs Conditioning 5 minute AMRAP 10 toe touches...

Saturday 12/11

Primus Fitness – PrimusFit Conditioning “The Get Back” Teams of...