Swamp City WOD – Tue, Dec 20 Author: SCF On: Dec 19, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 5 Burpees 200M Run 10 Beat Swings 2 Slow and Lows 2 Quad Stretch Toe Touch 2 Double […] Read More
Swamp City WOD – Mon, Dec 19 Author: SCF On: Dec 18, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Sec Hang 2 Slow & Lows 10 Push Ups 3 Quad Stretch Toe Touch 10 Beta Swings 10 […] Read More
Swamp City WOD – Fri, Dec 16 Author: SCF On: Dec 15, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up E2MOM 2 Min DUB Work 2 Min 3 Slow &Lows, 3 Quad Stretch Toe Touch, 10 Beat Swings 2 Min DUB […] Read More
Swamp City WOD – Thu, Dec 15 Author: SCF On: Dec 14, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Push Ups 10 Beat Swings 10 Squats 200M Run 2 Slow and Lows 2 Quad Stretch Toe Touch […] Read More
Swamp City WOD – Wed, Dec 14 Author: SCF On: Dec 13, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 12Min EMOM: 10 Cal Row + 2 Burpees 10 Cal Bike + 10 Squats 8 Beat Swings + 20 Plank Jacks […] Read More
Swamp City WOD – Tue, Dec 13 Author: SCF On: Dec 12, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 500M Row Shoulder Circles Beat Swings 4 Pike Push Ups 4 Breakdance Burpees 2 Slow and Lows 2 Quad Stretch Toe […] Read More
Swamp City WOD – Mon, Dec 12 Author: SCF On: Dec 11, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Sec Hang 4 Firefighter Burpees 2 Slow and Lows 2 Quad Stretch Toe Touch 400M Run 10 Beat […] Read More
Swamp City WOD – Fri, Dec 9 Author: SCF On: Dec 08, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 10 Squats 10 Push Ups 10 Beat Swings 30 Jumping Jacks 5 Stationary Inch Worms 10 Jumping Squats […] Read More
Swamp City WOD – Thu, Dec 8 Author: SCF On: Dec 07, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 16 Min AMRAP Thors Hammer 30/30/40 2 Slow and Lows 2 Quad Stretch Toe Touch Strongman Farmers Carries (35’s/25’s) 2 rope […] Read More
Swamp City WOD – Wed, Dec 7 Author: SCF On: Dec 06, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 6 of the 9 week Strength Cycle. Back Squat 40% 1×5 50% 1×5 60% 1×3 […] Read More