Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10 PVC pass throughs 10 PVC around the worlds each way 5 wide grip rig raises […]
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 5 berzerker lunges 10 good mornings 10 lateral lunges Strength 3 x max bicep curls 3 […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m Samson stretch 10m duck walk 10 beat swings 5 berzerker lunges 10 kipping beat swings […]
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 200m run :10 hang 5 narrow grip rig raises 5 jumping berzerker lunges :30 calf stretch/leg 200m run […]
Swamp City Fitness – All Day Swamp City WOD Metcon For Time with a Partner: 1 mile run-200m intervals 100 burpees 10 tire flips 100 barbell OHS (45/35) 10 tire […]