Swamp City Fitness – All Day Swamp City WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 DU or 100 SU :45 couch stretch/leg 5 jumping berzerker lunges 4 quad stretch toe touch/leg 5 […]
Swamp City Fitness – All Day Swamp City WOD Warm-up :30 ankle stretch on bench each leg 5 slow and lows 5 quad stretch toe touch each leg 50 jumping […]
Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up :30 calf stretch per leg 50 jumping jacks 10 beat swings 20 jumping lunges 50 DU or 100 […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :30 couch stretch each leg 5 berzerker lunges 15m duck walk 15m perfect stretch 5 rig raises-snatch/wide grip […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang from the bar 15m bear crawl 15m inch worm 15 good mornings 20 jumping lunges 5 […]