October 2022 Archives

Swamp City WOD – Tue, Nov 1

Author: SCF On: Oct 31, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 16 Min AMRAP Thor’s Hammer 20/25/30 12 Squeezy Clips 1 Slow and Low 1 Quad Stretch Toe Touch (each leg) 30M Strongman Farmers Carries (35’s/25’s) 30M Barbell Carries (25’s/15’s)...

Swamp City WOD – Mon, Oct 31

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

Swamp City Fitness – Swamp City WOD Warm-up 500M Row PVC Routine 20 Empty Bar Muscle Clean, alternating between high and low hang every rep. Utilize the Hook Grip Strength Utilize Hook Grip to the best of your ability. 7 rounds increasing in weight...

Swamp City WOD – Fri, Oct 28

Author: SCF On: Oct 27, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 3 Rounds: 10 Squats 10 Side Lunges 5 Stationary Inch Worms 10 Beat Swings 500M Row Strength Overhead Squat Build up to your 1RM Superset: 4 Rounds 20 Mt Climbers 8 Ring Dips Metcon Nancy (Time)...

Swamp City WOD – Thu, Oct 27

Author: SCF On: Oct 26, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200M Run 40 Jumping Jacks 5 Stationary Inch Worms 10 Side Lunges 4 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 40 Jumping Jacks 10 Beat Swings 10 Starfish Toe Touches 10M Froggers 10M Bear Crawl...

Swamp City WOD – Wed, Oct 26

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

Swamp City Fitness – Swamp City WOD Warm-up 20 Cal Bike or Row 40 Dub’s or 80 Jump Rope Singles 5 Burpees 5 Breakdance Burpees 5 Firefighter Burpees 5 Double Time Burpees 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 40...

Swamp City WOD – Tue, Oct 25

Author: SCF On: Oct 24, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 500M Row PVC Routine Strength 3 x 10 Back Squats at 60% Superset: 5 Bulgarian Split Squats (no weight) 15 Alternating V-Ups Metcon Obstacle Course: For Speed and Time 1.) 30M Yoke Carries 2.) 30M Strongman...

Swamp City WOD – Mon, Oct 24

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

Swamp City Fitness – Swamp City WOD Warm-up 600M Run 10M Toy Soldiers 10M Bear Crawl 10 Push Ups 4 Slow and Lows 10 Beat Swings 10M Froggers 10M Forward Scoops 4 Quad Stretch Toe Touch (each leg) 10 Lunges 10 Drop Squats 10 Kipping Beat Swings Strength...

Swamp City WOD – Fri, Oct 21

Author: SCF On: Oct 20, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10 Sec Hang 10M Samson Stretch 10M Bear Crawl 10 Beat Swings 4 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 4 Rig Raises (wide grip) 10 Starfish Toe Touches Strength Week 9 of...

Swamp City WOD – Thu, Oct 20

Author: SCF On: Oct 19, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 80 Jumping Jacks 8 Push Ups 8 Beat Swings 8 Squats 8 Side Lunges 80 Lateral Line Hops 8 Kipping Beat Swings 8 Jumping Squats 8 Stationary Inchworms 8 Burpee Broad Jumps 20 Skater Hops Strength 10 Back...

Swamp City WOD – Wed, Oct 19

Author: SCF On: Oct 18, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 8 Min AMRAP: 2 Burpees 2 Samson Stretch 1 Slow and Low 1 Stationary Inchworm + 4 Push Ups 2 Starfish Toe Touches Strength Week 9 of the 9 week Strength Cycle. This is it. Push Hard. Next Week we...