Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
15 Banded Pull Aparts
15 Banded Face Pulls
-into-
7:00 AMRAP
45-second Row
3 Bench Press (empty bar – build across)
10 Sit Ups
2. Strength
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
3 Shoulder to Overhead
3 Toes to Bar
Strength/Accessory
Bench Press
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
“Snap! Crackle! Pop!” (3 Rounds for time)
Freedom (RX’d)
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-
(KG conv: 43/29)
Independence
3 sets
12/10 Calorie Row
15 Shoulder to Overhead (75/55)
15 Toes to Bar
15 Shoulder to Overhead (75/55)
12/10 Calorie Row
-Rest 3:00 between sets-
(KG conv: 34/25)
Liberty
3 sets
10/8 Calorie Row
10 Dumbbell Push Press (light)
10 Hanging Knee Raises
10 Dumbbell Push Press (light)
10/8 Calorie Row
-Rest 3:00 between sets-
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)