May 2021 Archives

Like What? May 19, 2021

Author: SCF On: May 19, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Thor’s Hammer 16 minute AMRAP 100m KB farmer carry with 2 KBs-HEAVY Thor’s Hammer 35-20-45 Squeezy clips Vulcan pinch plate […]

5/19 core

Author: SCF On: May 19, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 5 minute AMRAP 10 toe touches (https://www.youtube.com/watch?v=9iEI95-eZWk) 10 reverse crunch (https://www.youtube.com/watch?v=YDvaOlhaA1U)

Tuesday May 18, 2021

Author: SCF On: May 18, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 4 rig raises-snatch/wide grip 4 quad stretch toe touch each leg :30 ankle stretch on bench each leg […]

5/17 core

Author: SCF On: May 17, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 4 rounds 25 leg lifts 25 russian twists (each side) 25 superman rocks 25 bicycle crunches (each side) Bicycle Crunches: (start watching around […]

Monday May 17, 2021

Author: SCF On: May 17, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m perfect stretch 15m bear crawl 200m run 15 empty BB good mornings 15 empty BB RDLs 200m run :10 […]

5/14 core

Author: SCF On: May 14, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 8 minute AMRAP 20 plank (in push-up position) shoulder taps (opposite hand to opposite shoulder) 20 reverse crunches 20 toe touches 20 penguin […]

Girls of Summer Starts!!! May 14, 2021

Author: SCF On: May 14, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :45 couch stretch each leg 5 slow and lows 5 quad stretch toe touch each leg 15m duck […]

Turn Down Thursdays… May 13, 2021

Author: SCF On: May 13, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 10 beat swings 15m bear crawl 15m inchworm with push-up 20 hollow rocks 20 supermans Shoulder stretches on […]

5/12 Core

Author: SCF On: May 12, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 3 rounds 100 crossbody mountain climbers (opposite knee to opposite elbow) 50 russian twists (use DB or KB or heavish object if you […]

Wendler Wednesdays, May 12, 2021

Author: SCF On: May 12, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine :30 hang from the bar 10 ring dips 3 narrow rig raises 3 wide grip rig raises 10 […]