December 2022 Archives

Swamp City WOD – Sat, Dec 31

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

Swamp City Fitness – Swamp City WOD Warm-up 600m row 3 rounds: 10m samson 10m inchworm 10 beat swings 10 cossack squats each side Strength catch up on any you missed from this week Metcon Metcon (AMRAP – Reps) EMOM 20 minutes 1: Row :45s 2:...

Swamp City WOD – Fri, Dec 30

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

Swamp City Fitness – Swamp City WOD Warm Up 3 Rounds: 200M Run 20 Mt Climbers 5 Sun Salutation Push Ups 3 Slow and Lows 10 Beat Swings Sun Salutation Push Ups Strength FINAL Week 9 of the 9 week Strength Cycle. Strict Shoulder Press 40% 1×5...

Swamp City WOD – Thu, Dec 29

Author: SCF On: Dec 28, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 10M High Knees 10M Butt Kicks 10 Star Fish Toe Touches 10 Beat Swings 10 Side Lunges 5 Pike Push Ups 6 Cat Cow 20 sec wrist circles 20 Skater Hops 10 Beat Swings 3 Slow and Lows 3 Quad...

Swamp City WOD – Wed, Dec 28

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 40 Dubs or 100 Singles 4 Fire Fighter Burpees 10M Toy Soldiers 10M Froggers 3 Slow and Lows 3 Quad Stretch Toe Touch 30 sec Couch Stretch 30 sec Ankle Mobility Stretch on Bench 10M Inchworms 10M...

Swamp City WOD – Tue, Dec 27

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 40 Sec Hang From Bar 3 Slow and Lows 20 Jumping Jacks 3 Quad Stretch Toe Touch 10 Beat Swings 8 Stationary Inch Worms 10 Up Downs 20 Mt Climbers 10M Forward Scoops 40 Sec Hang from the bar Strength...

Swamp City WOD – Mon, Dec 26

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Sec Hang 20 Jumping Jacks 3 Sow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 5 Breakdance Burpees 10M Samson Stretch 10M Toy Soldiers 10 Beat Swings Empty Bar: 10 Muscle Cleans 10 Front...

Swamp City WOD – Sat, Dec 24

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

Swamp City Fitness – Swamp City WOD Warm Up 60 Jumping Jacks 5 Burpees 10 Squats 10 Push Ups 12 Days of Christmas (Time) 1 Rope Climb 2 Thruster (75/55) 3 Push Presses (75/55) 4 Power Cleans (75/55) 5 Power Snatches (75/55) 6 Kettlebell Swings (53/35)...

Archives for Dec,2022