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Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Row
10 Dynamic Squat Stretches
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
2 sets x 2 Deadlifts (90-95%)
-Complete a set every 3:00-
3. Workout Prep
2 sets:
5/4 Calorie Row
5 Wall Balls
2x50ft Shuttle Run
2 Burpee to Bar
Strength Accessory
Deadlift
2 sets x 2 Deadlift (90-95%)
-Complete a set every 3:00-
Workout
Hot Apple Cider (2 Rounds for reps)
Freedom (RX’d)
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
(KG conv: 9/6 WB)
Independence
4 sets
2:00 AMRAP
16/13 Calorie Row
Max Wall Ball (14/10) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
8x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
(KG conv: 6/4 WB)
Liberty
4 sets
2:00 AMRAP
12/10 Calorie Row
Max Wall Ball Thrusters (light) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
6x50ft Shuttle Run
Max Up Downs
-rest 2:00 between sets-
Target number of reps each set: 20+ Wall balls and 14+ Burpees
Minimum number of reps before scaling: 15 Wall Balls and 10 Burpees
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Couch Stretch
20 Scorpion Kicks (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Adductor Rockbacks
Couch Stretch
Scorpion Kicks