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Swamp City WOD – Wed, Feb 28

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Face Pulls

-into-

3 sets:

45-second Ski (or Row)

5 Bench Press (Build across sets)

10 Bird Dogs

5 Downward Dog/Seal Pose

2. Strength

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

5/4 Calorie Ski (or Row)

3 Push Ups

Strength/Accessory

Bench Press

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Deviled Eggs (2 Rounds for time)

Freedom (RX’d)

2 sets

27-21-15 (21-16-12 for women)

Calorie Ski or Row

Push-Ups

-Rest 5:00 between sets.-

(the female reps apply only to the calories)

* Repeat from March 1st, 2023

Independence

2 sets

24-18-12 (18-14-10 for women)

Calorie Ski Erg or Calorie Row

Push-Ups

-Rest 5:00 between sets.-

Liberty

2 sets

21-15-9 (16-12-8 for women)

Calorie Row

Bar Push-Ups

-Rest 5:00 between sets.-

Target time each set: 5-6 mins

Time cap each set: 7 mins

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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