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Swamp City WOD – Wed, Mar 6

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

Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%)

* Can drop and reset between reps.

3. Workout Prep

2 sets:

5/4 Calorie Air Bike

4 Wall Balls

2 Thrusters (build-in weight)

Strength/Accessory

Power Clean + Push Jerk

Every 1:00 for 8 minutes:

2 Power Clean and Jerks at 60-75%

* Can drop and reset between reps.

Workout

“Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark)

Freedom (RX’d)

Every minute on the minute for 6 minutes:

Odd: 15 Wall balls (20/14)

Even: 12/10 Calorie Air Bike

–rest 2:00 —

Every minute on the minute for 6 minutes:

Odd: 10 Thrusters (95/65)

Even: 12/10 Calorie Air Bike

(KG conv: WB 9/6, Thrusters 43/29)

Independence

Every 1:00 (6:00)

Odd Minutes: 12 Wall balls (20/14)

Even Minutes: 10/8 Calorie Air Bike

-rest 2:00-

Every 1:00 (6:00)

Odd Minutes: 10 Thrusters (75/55)

Even Minutes: 10/8 Calorie Air Bike

(KG conv: WB 9/6, Thrusters 34/25)

Liberty

Every 1:00 (6:00)

Odd Minutes: 10 Wall Ball Thrusters (light)

Even Minutes: 8/7 Calorie Air Bike

-rest 2:00-

Every 1:00 (6:00)

Odd Minutes: 10 Dumbbell Thrusters (light)

Even Minutes: 8/7 Calorie Air Bike

Target time each set:

Wall Ball: 20-25 seconds

Thrusters: 20-25 seconds

Calorie Bike: 30-35 Seconds

Time cap each set: 40-seconds

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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