Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Roll and Reach
10 Dynamic Squat Stretch
-into-
8 min AMRAP
5 Back Squats (empty bar – build across)
10 Alternating V-Ups
10 Russian KB Swings
10 Box Step Ups
2. Strength
5 sets x 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 GHD’s
4 Kettlebell Step Ups Build in weight)
Strength/Accessory
Back Squat
5 sets x 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Lindt (Time)
Freedom (RX’d)
24-21-18-15-12
Kettlebell Swings (53/35)
GHD’s (Or V-Ups)
Kettlebell Box Step Ups (20) (53/35)
(KG conv: 24/16 KB)
Independence
24-21-18-15-12
Kettlebell Swings (35/26)
GHD’s + 6in Riser (Or V-Ups)
Kettlebell Box Step Ups (20)(35/26)
(KG conv: 16/12 KB)
Liberty
24-21-18-15-12
Russian Kettlebell Swings (light)
Sit Ups
Box Step Ups (20)
Target time: sub 12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch