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Swamp City WOD – Wed, Jul 31

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

10 Banded Good Mornings

10 Walking Lunge Steps

10 Bird Dogs

5 Deadlifts (PVC – empty bar)

5 High Hang Muscle Snatch (PVC – empty bar)

2. Strength

Deadlift:

10@55%

5@65%

5@75%

5+@85%

3. Workout Prep

3 sets:

50m Run

3 Hang Power Snatch (build across sets)

Strength Accessory

Deadlift

Deadlift:

10@55%

5@65%

5@75%

5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Workout

Law Enforcement (Time)

Freedom (RX’d)

200m Run

18-15-12-9-6-3

Hang Power Snatch (95/65)

(KG conv: 42.5/30 HPS)

Independence

200m Run

18-15-12-9-6-3

Hang Power Snatch (75/55)

(KG conv: 35/25 HPS)

Liberty

200m Run

18-15-12-9-6-3

Hang Alternating Dumbbell Snatch (light)

Target time: sub 10 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Bootstrappers

2x :30 Pigeon Stretch Drops

1 Min Ring Lat Stretch

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.
Bootstrappers

Pigeon Stretch Drops

Ring Lat Stretch

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