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Swamp City WOD – Wed, Jun 26

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation 10:00 AMRAP

30-second Air Bike (build in pace)

5 Worlds Greatest Stretch (each)

5 Front Squats (empty bar)

3 Low Box Jumps

1 Zombie Rope Climb

2. Strength

3 Sets:

8 Front Squat (65-70%)

3 seated Box Jumps after each set

-rest 2 Minutes between sets-

3. Workout Prep

2 sets:

5/4 Calorie Air bike (build in pace)

1 Rope Climb

4 Box Jump Overs (build in height)

Strength Accessory

Front Squat

3 Sets:

8 Front Squats (65-70%)

3 Seated Box Jumps after each set

-rest 2 Minutes between sets-

Workout

Paradise Falls (Time)

Freedom (RX’d)

7 Rounds

10/8 Calorie Air Bike

1 Rope Climb (Or 3 Strict Pull Ups)

10 Box Jump Overs (24/20)

1 Rope Climb (Or 3 Strict Pull Ups)

Independence

7 Rounds

10/8 Calorie Air Bike

1 Rope Climb (Or 4 Strict Pull Ups)

10 Box Jump Overs (20/16)

Liberty

7 Rounds

8/7 Calorie Air Bike

5 Ring Rows

10 Box Step Ups (24/20)

5 Ring Rows

Target time: 10-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2 Min Posterior Hip Stretch (each side)

2x 45 Sec Ring Tricep Stretch

2x 10 Open Book

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