Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Air Bike
-into-
6:00 AMRAP
10 Banded Pass Throughs
5 Elbow to Floor Stretch with Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Overhead Squats (build in weight)
Workout
Bene Gesserit (Time)
Freedom (RX’d)
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)
(KG conv: 34/25)
Independence
6 rounds:
10/8 Cal Air Bike
12 Overhead Squats (65/45)
(KG conv: 29/20)
Liberty
6 rounds:
9/7 Cal Air Bike
12 SIngle Dumbbell Front Squat (light)
Target time: 7-9 minutes
Time cap: 12 minutes
Strength Accessory
Core Work (Checkmark)
4 sets:
15 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 sec Side Plank on Forearm (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)