Snatch Work 7/7/22 Author: SCF On: Jul 06, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400M Run or Row 5 Slow and Lows 5 Berserker Lunges 10 Sec Dead Hang 10M Bear Crawl 10M Monkey Crawl 10 […] Read More
Wednesday July 6, 2022 Author: SCF On: Jul 05, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip […] Read More
Tuesday July 5, 2022 Author: SCF On: Jul 04, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear […] Read More
Happy Independence Day! Author: SCF On: Jul 03, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Metcon (Time) 4 RFT 400m run 17 Burpee to plate jumps 7 Overhead plate lunges/leg (45/25) 6 Double DB devils press Read More
Saturday Partner WOD 7/2/22 Author: SCF On: Jul 01, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 600M Pond Run 10 Sec Hang PVC Routine 10 Beat Swings Conditioning 2 Partner WOD 30-20-10 KBS (53/35) Sit-Ups 30-20-10 Wall Balls […] Read More
Friday July 1, 2022 Author: SCF On: Jun 30, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings […] Read More
Thorsday 6/30/22 Author: SCF On: Jun 29, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 M Bear Crawl 10M Monkey Crawl 3 Slow and Lows 10M Burpee Broad Jumps 10M Forward Scoops 3 Quad […] Read More
Wednesday June 29, 2022 Author: SCF On: Jun 28, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip […] Read More
Tuesdaze Author: SCF On: Jun 27, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 3 Rounds 10 Sampson Stretch 10 Wide Mountain Climbers 15 Banded Good Mornings Strength Bulgarian Split Squats 3 sets of 6 EACH […] Read More
Monday June 27, 2022 Author: SCF On: Jun 26, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear […] Read More