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Swamp City WOD – Wed, Jul 10

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Cossack Squats

30-second Single Unders

5 Bird Dogs (each side)

5 Suitcase Deadlifts (each)

2. Workout Prep

2 sets:

3 Burpee Deadlifts

10 Double Unders

Workout

Mockingjay (Time)

Freedom (RX’d)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x50s/35s)

30 Double Unders after each set

(KG conv: 22.5/15 DBs)

Independence

For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x35s/25s)

25 Double Unders after each set

(KG conv: 15/10 DBs)

Liberty

10:00 Amrap

5 Up Downs

10 Dumbbell Deadlifts (light)

10/8 Calorie Air Bike

Target time: 8-10 minutes

Time cap: 14 minutes

Strength Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 2:00 between rounds-

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2×10 Open Book

20 Scorpion Kicks

1 Min Calf and Big Toe Stretch

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