Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 15m bear crawl 15m inch worm 50 DU or 100 SU 3 quad stretch toe touch per leg 10 beat swings 20 lemon squeezers 20 plank jacks 50 DU or 100 SU 10 BB good mornings 10 BB RDLs 200m run Strength...
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 muscle snatches 5 OHS Weightlifting Take 15-20 minutes to work on: Power Snatch + Hang Full Snatch...
Swamp City Fitness – Olympic Weightlifting Warm-up PVC and Squat Stretch Warm Up Burgener Tall Snatch 3×5 Snatch Balance 3×5 Weightlifting Snatch (5×3) Increase weight from last week for at least the last 3 sets; work up to a near...
Swamp City Fitness – All Day Swamp City WOD Warm-up Run/Row 400m PVC Warm Up Burgener Warm Up 100m run PVC Overhead Squat x 10 reps 10s Hang 100m run PVC Overhead Squat x 10 reps 10 Scapular Shrugs 100m run PVC Overhead Squat x 10 reps 10 beat swings...