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Swamp City WOD – Wed, Mar 13

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

15 Banded Pull Aparts

15 Banded Chest Flys

-into-

8:00 Amrap (3-4 sets)

30-sec Air Bike (easy pace)

5 Bench Press (empty – build across sets)

5 seal pose/ down dog transitions

2. Strength

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

3. Workout Prep

2 sets

5/4 Calorie Air Bike

4 Dumbbell Bench (add weight after first set)

Strength/Accessory

Bench Press

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

Workout

“Call me beep me, if you wanna reach me” (Time)

Freedom (RX’d)

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

Dumbbell Bench Press (2×50/2×35)

*Repeat from March 16, 2022

(KG conv: 22.5/15 DBs)

Independence

24-18-14-10-6

Air Bike Calories

Dumbbell Bench Press (2×40/2×25)

Women’s Calories: 20-16-12-8-4

(KG conv: 17.5/10 DBs)

Liberty

20-16-12-8-4

Air Bike Calories

Bar Push Ups

Women’s Calories: 16-12-8-4-2

Target time: 10-12 minutes

Time cap: 16 minutes

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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