Archives for 14 Sep,2022

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Clean and Jerk Day

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, 5 each position) Clean Primer: 2 lift off 2 muscle...
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Thor’s Day 9/15/22

Swamp City Fitness – Swamp City WOD Warm-up 50 Singles, jump rope 6 Stationary Inchworms 10 Beat Swings 100 Singles, jump rope 4 Slow and Lows 10 Side Lunges 4 Quad Stretch Toe Touch (each leg) 150 Singles, jump rope 10 Drop Squats 20 Skater Hopes...
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