Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
1:00 Row
10 Roll and Reach
5 Pike Push Ups
10 Box Step Ups
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Handstand Push Ups
2 Box Jumps
Workout
Merry Christmas (Time)
Freedom (RX’d)
25-20-15-10-5
Calorie Row
Handstand Push Ups
Box Jumps (20)
-Women Calories: 20-16-12-8-4
Independence
21-16-12-8-4
Calorie Row
Handstand Push Ups
Box Jumps (20)
-Women Calories: 16-12-10-6-3
Liberty
15-12-9-6-3
Calorie Row
Dumbbell Push Press (light)
Box Step Ups (20)
-Women Calories: 20-16-12-8-4
Target time: 12-14 minutes
Time cap: 20 minutes
Gymnastics
Handstand Walk Skill Work (Checkmark)
EMOM7:
Level 1: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.
Level 2: 15 foot handstand walk or 30 seconds of practice
Level 3: 25 foot handstand walk
** Coaching video demoing each scaling option is in the coach notes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×45 second Ring Tricep Stretch
4x 5 Quad Foam Rolling (each leg)
2x 8 Bretzel
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.
Ring Tricep Stretch
Quad Foam Rolling
Bretzel