September 2021 Archives

Lucky Number 6! September 30, 2021

Author: SCF On: Sep 30, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m perfect stretch 10m inchworm 10 beat swings 10 jump squats 10 BB good mornings 10 BB RDLs 10 BB strict press 200m run Strength Deadlifts 3×3 at 85% of 1RM Metcon 3 X 6 minute...

Wall Walk Wednesdays…September 29, 2021

Author: SCF On: Sep 29, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang from the bar 5 slow and lows 10m inch worm 10m duck walk 200m run 5 rig raises-narrow grip 5 berzerker lunges 10 beat swings 10 DB strict presses 200m run Strength Strict Press...

800M buy in AND buy out??? September 28, 2021

Author: SCF On: Sep 28, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC warm up 10 BB snatch grip RDLs 5 BB snatch grip high pulls 5 BB muscle snatches 5 OHS Weightlifting Take 15-20 minutes to work on the following complex: Hang snatch + Hang snatch + OHS Metcon...

Hindsight’s 2020…September 27, 2021

Author: SCF On: Sep 27, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch each leg 5 slow and lows 10 beat swings 10m bear crawl 10m inchworm 10 kipping beat swings 20 air squats :30 couch stretch/leg Strength Back Squats 3×3...

3 part saturday

Author: SCF On: Sep 25, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Metcon Part 1 4 rounds of 200m Run/Row, 20 push up, 15 pull up/ring row, 200m Run/Row then a 2 minute rest ~Rest 5 minutes~ Part 2 15min AMRAP Partner A: Max Tire Flips Partner B: 30 Box step over with...

Morrison…September 24, 2021

Author: SCF On: Sep 24, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 40 jumping jacks 4 quad stretch toe touch each leg 10m duck walk 10m Samson stretch 5 slow and lows 10 beat swings 10 jump squats 40 jumping jacks 400m run Morrison (Time) 50-40-30-20-10...

Deads on a Thursday. September 23, 2021

Author: SCF On: Sep 23, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m bear crawl 10m inchworm 10 beat swings 200m run 10 BB RDLs 10 BB good mornings 10 kipping beat swings 200m run Strength Deadlifts 4×4 at 80% of 1 RM Metcon 5 RFT 4 wall walks...

Double Dumbbells?! September 22, 2021

Author: SCF On: Sep 22, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 5 berzerker lunges 10 beat swings 5 slow and lows 200m run 10 ring rows 5 narrow grip rig raises 10 burpees 200m run Strength Strict Press 4×4 at 80% of 1RM Metcon 3...

Pow Pow Jerk. September 21, 2021

Author: SCF On: Sep 21, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 10 BB RDLs 5 BB high pulls 5 BB muscle cleans 5 BB front squats 5 BB jerks Strength Clean and Jerks 20 minutes to work on: Power Clean + Hang Power Clean + Jerk Metcon 4 RFT 10 T2B...

Holy Shoulders!!! September 20, 2021

Author: SCF On: Sep 20, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 5 quad stretch toe touch 10m duck walk 10m inchworm 5 slow and lows 10 beat swings 5 wide grip rig raises :30 couch stretch Strength Back Squats 4×4 at 80% of 1RM Metcon For Time:...