Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang Power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
2. Strength
7 sets of 5 Power Snatch (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
3. Workout Prep
2 sets:
50m Run
2 Burpee Pull ups
Strength Accessory
Power Snatch
7 sets of 5 Power Snatch (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
Workout
Dickies Arena (Time)
Freedom (RX’d)
5 Rounds
200m Run
10 Burpee Pull Ups
Independence
5 Rounds
200m Run
8 Burpee Pull Ups
Liberty
5 Rounds
200m Run
8 Up Downs + Jumping Pull Up
Target time: 10-12 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Min Ring Lat Stretch
2x 10 Open Book
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.
Down Dog
Ring Lat Stretch
Open Book
