January 2022 Archives

Is 2 A Lucky Number?…January 18, 2022

Author: SCF On: Jan 17, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m inchworm 10m bear crawl 5 narrow grip rig raises 10 push ups 5 quad stretch toe touch/leg […]

1RM OHS!!!! January 17, 2022

Author: SCF On: Jan 16, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 wide grip rig raises 10 beat swings :30 couch stretch/leg :30 ankle stretch on bench/leg Overhead Squat […]

Grippy saturday

Author: SCF On: Jan 14, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 1000m Row (run if too many people) 10s hang 10 good morning 10m inch worm 20s hang 10 KB RDL 10m samson […]

Run with the Wall Balls…January 14, 2022

Author: SCF On: Jan 13, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 50 jumping jacks 5 slow and lows 5 narrow […]

1/13/2021

Author: SCF On: Jan 12, 2022 Categories: WOD No Comments

Swamp City Fitness – Olympic Weightlifting Warm Up PVC warm up Squat Position Warm Up Blackburns x30 reps Split Jerk (6 sets of 3) 1 set of 3 at 70% […]

Upside Down Practice! January 13, 2022

Author: SCF On: Jan 12, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 12 minute AMRAP Thor’s Hammer 20m Pinch Plate carries 12 squeezy clips 30-20-45 hang 12-15 reverse curls Gymnastics Handstand work. Work on […]

20 Rounds?? WOWZA…January 12, 2022

Author: SCF On: Jan 11, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 30 jumping jacks 5 quad stretch toe touch/leg 10m bear crawl 10m inchworm 5 slow and lows 30 […]

1/11/2021

Author: SCF On: Jan 10, 2022 Categories: WOD No Comments

Swamp City Fitness – Olympic Weightlifting Warm Up PVC warm up Squat Position Warm Up Blackburns x30 reps Overhead Squat 3 sets of 10-15 Snatch Snatch Grip Deadlift+Hang High Pull+hang […]

Snatchy Snatch…January 11, 2022

Author: SCF On: Jan 10, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run/row PVC Routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 […]

10 for 10! January 10, 2022

Author: SCF On: Jan 09, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 wide grip rig raises 10 beat swings :30 couch stretch/leg :30 ankle stretch on bench/leg Overhead Squat […]