Archives for Sep,2021

Swamp City Fitness – All Day Swamp City WOD Warm Up 200m run :10 hang 10m Samson stretch 10m duck walk 5 quad stretch toe touch/leg 5 slow and lows 10 beat swings 10 burpee broad jumps 5 berzerker lunges 20 banded pull aparts 200m run ****HERO WOD...

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m inchworm 10m perfect stretch 5 slow and lows 10 beat swings 10 pause KB goblet squats 10 KBS 10m duck walk 10m Samson stretch Wrist stretches Strength Work up to a heavy single...

Swamp City Fitness – All Day Swamp City WOD Warm-up :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 narrow grip rig raises 10 good mornings 10 pike push up with leg kick 10 kipping beat swings 5 KB strict press each arm 10 KB RDLs 10 KBS...