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
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Over
Strength Accessory
Snatch
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
Workout
This is Halloween (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10-20-30-40-50…
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)
(KG conv: 6/4 WB)
Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)
Target number of Rounds: Into the round of 50 Wall Balls
Minimum number of Rounds: Round of 40 Wall Balls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Pigeon Stretch Drops
2x 10 Foam Roll Up Wall
1 Minute Foot Smash
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.
Pigeon Stretch Drops
Foam Roll Up Wall
Foot Smash