Archives for May,2022

Back Squat 1 RM…June 1, 2022

Author: SCF On: May 31, 2022 Categories: WOD 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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Murph Recovery…May 31, 2022

Author: SCF On: May 30, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m row or run PVC routine Foam roll Skill Core 100 flutter kicks 100 crunches 100 plank jacks 100 supermans 100 KB russian twists Complete however you want. Metcon (AMRAP – Rounds and Reps) 20...

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Murph on Memorial Day! May 30, 2022

Author: SCF On: May 29, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who...

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Friday May 27, 2022

Author: SCF On: May 26, 2022 Categories: WOD 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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Thursday May 26, 2022

Author: SCF On: May 25, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 15 minute AMRAP Thor’s Hammer 20m plate carry 30-25-40 second hang 12 squeezy clips :30 vulcan plate hold 10-15 reverse curls Conditioning Rowing With a partner, accumulate 3000m meters switching...

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Wednesday May 25, 2022

Author: SCF On: May 24, 2022 Categories: WOD 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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Gymnasty…May 24, 2022

Author: SCF On: May 23, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 50 lateral hops over line 5 quad stretch toe touch/leg 10 beat swings 10m inchworm 10m samson stretch 5 narrow grip rig raises 5 slow and slows 10 kipping beat swings 50 lateral hops...

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Monday May 23, 2022

Author: SCF On: May 22, 2022 Categories: WOD 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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Friday May 20, 2022

Author: SCF On: May 19, 2022 Categories: WOD 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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Thursday May 19, 2022

Author: SCF On: May 18, 2022 Categories: WOD 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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