Archives for Apr,2022

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…April 29, 2022

Author: SCF On: Apr 28, 2022 Categories: No Comments
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 pike push-up with a leg kick 10 lemon squeezers 10 kipping beat swings 10 good mornings 200m run 10 BB RDLs 10 BB...
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Big Oof…April 28, 2022

Author: SCF On: Apr 27, 2022 Categories: No Comments
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10 good mornings 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 lemon squeezers :30 calf stretch/leg Metcon (AMRAP – Rounds and Reps) All are AMRAPS with...
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…April 27, 2022

Author: SCF On: Apr 26, 2022 Categories: No Comments
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 over line 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 50 lateral hops over...
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Happy Birthday, Angela!

Author: SCF On: Apr 25, 2022 Categories: No Comments
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m inchworm 10m Samson stretch 5 narrow grip rig raises 50 lateral hops over line 10 beat swings 5 burpees Resistance bands Gymnastics 5 sets (not for time…work on quality reps):...
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…April 25, 2022

Author: SCF On: Apr 24, 2022 Categories: No Comments
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 10 cossack squats 10 beat swings 10 good mornings 5 burpees 5 berzerker lunges :30 couch stretch/leg :30...
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Gymnastics…April 21, 2022

Author: SCF On: Apr 20, 2022 Categories: No Comments
Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 lateral hops over line :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 narrow grip rig raises 50 lateral hops over line 5 quad stretch toe touch/leg 10 push-ups 10 good mornings 5...
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Murph Prep…April 20, 2022

Author: SCF On: Apr 19, 2022 Categories: No Comments
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 over line 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 50 lateral hops over...
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