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Swamp City WOD – Wed, Jul 3

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

2. Strength

Build up to a Heavy Power Clean

10-12 minutes

3. Workout Prep

2 sets:

5/4 Calorie Air Bike (Build in pace)

5 GHD’s

4 Dumbbell Box Step Up (Build in height and weight)

Strength Accessory

Power Clean

Build up to a Heavy Power Clean

10-12 minutes

Workout

Declaration of Independence (Calories)

Freedom (RX’d)

15:00 AMRAP

Buy in: 45/35 Calorie Air Bike

3 Rounds

30 GHDs (V-Ups)

30 Dumbbell Box Step Ups (35s/25s) (24/20)

-in the remainder of time-

Max Calorie Air Bike

(KG conv: 15/10 DBs)

Independence

15:00 AMRAP

Buy in: 35/28 Calorie Air Bike

3 Rounds

20 GHDs + 6in Riser

30 Dumbbell Box Step Ups (25s/15s) (20/16)

-in remainder of time-

Max Calorie Air Bike

(KG conv: 10/7.5 DBs)

Liberty

15:00 AMRAP

Buy in: 30/24 Calorie Air Bike

3 Rounds

25 Sit Ups

30 Box Step Ups (20/16)

-in remainder of time-

Max Calorie Air Bike

Target number of Calories: 35/25+ Calories

Minimum number of Calories before scaling: 20/15 Calories

Cooldown/Mobility

Mobility (No Measure)

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

2×10 Shoulder Extension Bridges

20 Shoo the Cat

1 Min Foot Smash

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