Archives for 2022

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Thorsday 8/11/22

Swamp City Fitness – Swamp City WOD Warm-up 20 Min Thor’s Hammer Modified: 30/20/40 Hang 20M Farmers Carry Barbell (95/65) 5 Stationary Inch Worms 12 Squeezy Clips Thor’s Hammer 10M Samson Stretch 10M Froggers Skill 20 Min of your choice:...
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Wednesday August 10, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Tuesday 8/9/22

Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 sec hang 10 Burpees 30 Jumping Jacks 4 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 5 Stationary Inchworms 20 Mt Climbers 50 Singles 10 Kipping Beat Swings 3 Wall Walks...
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Monday August 8, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear crawl 10 kipping beat swings 10 cossack squats 20 skater hops :30 couch stretch/eg...
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Diane Saturday

Swamp City Fitness – Swamp City WOD Warm Up 600m Run 10s hang 10 Good morning 10 push up 10 beat swing 10 band good morning 10 wall walk 10 kipping beat swing 10 RDL 5x 10s handstand hold Strength Pull-ups (5 sets of max reps) Metcon Diane (Time)...
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Friday August 5, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings 5 wide grip rig raises 50 lateral hops over line 10 burpees 5 slow and lows 10 kipping beat...
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Thorsday 8/4/22

Swamp City Fitness – Swamp City WOD Warm-up 100 Jumping Jacks PVC Routine Gymnastics Pistols, Slackline, Handstands, Safety Rolls 10 Sec Holds (each leg) 3 Pistols (each leg) 3 Handstands (kickups/holds, lateral walks, 5M walks) 3 Safety Rolls (each...
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Wednesday August 3, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Tuesday 8/2/22

Swamp City Fitness – Swamp City WOD Warm-up 250M Row 10M Samson Stretch 4 Slow and Lows 10M InchWorms 10 Beat Swings 250M Row 10M Forward Scoops 4 Quad Stretch Toe Touch (each leg) 10M Burpee Broad Jumps 10 Beat Swings 250M Row Shoulder Circles...
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Monday August 1, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear crawl 10 kipping beat swings 10 cossack squats 20 skater hops :30 couch stretch/eg...
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