Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
8 sets x 2 Squat Snatch (Singles, build in weight)
-Every 1:30-
3. Workout Prep
2 sets:
2 Hang Dumbbell Clean and Jerk (Each)
2 Burpees Over Dumbbell
50m Run
Strength Accessory
Snatch
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-
Workout
Family Feud (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run
(KG conv: 22.5/15 DB)
Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run
(KG conv: 15/10 DB)
Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
2x 1 Minute Ring Bicep Stretch
4x 5 Quad Foam Rolling (each leg)
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.
Bootstrappers
Ring Bicep Stretch
Quad Foam Rolling