Murph is Coming…March 1, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 lemon squeezers 10 […]
Pick a Skill! March 31, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m run 10m […]
Is 50s Wednesdays a Thing Now? March 30, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops […]
Time to Work on Some Clean and Jerks! March 29, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 narrow grip rig raises 10 beat swings BB warm up 2 rounds 10 clean grip RDLs 5 […]
Essa New Cycle! March 28, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 5 cossack squats […]
Saturday Funday
Swamp City Fitness – Swamp City WOD Warm-up 600m Run Samson Stretch 10m Bear Crawl 10m Lateral Lunge alt side 10m Inch worm 10m 10s hang 10 rep squat hold […]
1 RM BACK RACK LUNGES…MARCH 25, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 5 narrow grip rig raises 10 beat swings 200m run […]
That is a LOOOONG 18 Minutes…March 24, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run or row :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m […]
1 RM PUSH PRESS…March 23, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 DU/100 SU :10 hang 5 narrow grip rig raises 10 good mornings 10 beat swings 50 DU/100 SU 5 slow and […]
Baseline Test Day!…March 22, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 10m bear crawl 10m Samson stretch 5 quad stretch toe touch/leg 5 berzerker lunges 10m duck walk 10m […]