Archives for Apr,2021

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4/28 Core

Swamp City Fitness – Additional Abs Conditioning 3 Rounds for Quality: 25 Plank Jacks 10 Hanging Windshield Wipers 25 Leg Lifts 10 V-Ups (or tuck ups) 25 Supermans
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Odin’s Spear Gungnir 4/28/21

Swamp City Fitness – All Day Swamp City WOD Warm-up Thor’s Hammer 16 min AMRAP Thor’s hammer 35-20-45 Reverse curls 12 squeezy clips Plate carries Strength Strength- Wendler Week 1 Day 2 Strict Press Set 1: 5 reps @ 65% Set 2: 5 reps @ 75%...
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Snatching Up A Tuesday 4/27/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC routine 3 rig raises-wide/snatch grip :30 ankle/calf stretch on bench (each leg) Skill Strength-Snatches! In 15 minutes… Work up to a heavy double squat snatch (does not have to...
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Put it in Reverse Terry 4/26/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10 BB good mornings 10 BB RDLs :10 hang from the bar 200m run 10 beat swings 10 BB back squats 200m run 10 downward dog push up with leg lick 10 lemon squeezers 200m run Strength Strength-Wendler...
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Fun Friday 4/23/2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU or 100 SU 5 berzerker lunges 15m high skips 15m duck walk 5 slow and lows 15m perfect stretch 15m burpee broad jump 5 jumping berzerker lunges 5 stationary inch worms with push up 20 banded...
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Thor’sday 4/22/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 15M Bear Crawl 15M Inch Worms 15M Samson Stretch 15M Spiderman Crawl 10 Sec Hang 10 Twisting Knee Raises 4 Quad Stretch Toe Touch (each leg) Strength Ab Chipper: 50 Hollow Rocks 50 Lemon Squeezers...
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Odin’s Day 4/21/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 5 Slow and Lows 8 Samson Stretch (4 each leg) 5 Pike Push Ups 4 Side lunges (each leg) 40 Jumping Jacks 8 Jumping Squats 4 Quad Stretch Toe Touch (each leg) 8 Down Dog Push Ups...
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