Archives for Jan,2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Row (everyone has to row before the warm up is over) 200M Run 10 Push Ups 10 Beat Swings 10 Squats 200M Run 10 Down Dog Push Ups 10 Beat Swings 10 Berserker Lunges 200M Run 5 Stationary Inch...

Swamp City Fitness – All Day Swamp City WOD Warm-up 5 Min DUB practice 10M Samson Stretch 10M Bear Crawl 10M Spiderman Crawl 10M Burpee Broad Jumps 4 Quad Stretch Toe Touch (each leg) Strength Thor’s Hammer 25 sec hang, 20 sec rest, 35 Sec...

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run PVC Routine Strength Bench Press & Pistols Work up to 86% of 1RM 2 Sets of 6 @ 86% 3 Pistols (each leg) between each set of bench 2 Sets of 14 @ 68% Metcon 12 Min AMRAP:...

Swamp City Fitness – All Day Swamp City WOD Warm-up 100 singles or 40 DUBs 40 Jumping Jacks 20 Sec Dead Hang 4 side Lunges (each leg) 2 Quad Stretch Toe Touch (each leg) 10Beat Swings 20 Skater Hops 10 single leg good Mornings (each leg) Strength...

Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run or Row 5 Slow and Lows 5 Berserker Lunges 10 Sec Dead Hang 10M Bear Crawl 10M Monkey Crawl 10 Beat Swings 5 Jumping Berserker Lunges 5 Pike Push Ups 3 Quad Stretch Toe Touch (each leg)...

Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Run or Row or 150 Jumping Jacks 10M Samson Stretch 5 Slow and Lows 10 Sec Dead Hang Shoulder Circles, Hugs, Raise the Roofs 2 Quad Stretch Toe Touch (each leg) 10 Beat Swings 5 Drop Squats...

Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Row 200 Jump Ropes 6 Burpees 6 Down Dog Push Ups 30 Sec Calve Stretch 3 Quad Stretch Toe Touch (each leg) 6 Pike Push Ups with Leg Lifts 6 Push Ups to Wall Planks Strength 15 Min AMRAP Thors...