March 2023 Archives

Swamp City WOD – Fri, Mar 31

Author: SCF On: Mar 30, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 2 Slow and Lows 10 Beat Swings 10 Push Ups 10 Side Lunges 3 Quad Stretch Toe Touch 10 Beat Swings 10 Jumping Berserker Lunges Strength 25 Min to Superset and Complete the Following: Back Squat...

Swamp City WOD – Thu, Mar 30

Author: SCF On: Mar 29, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 30 Jumping Jacks 2 Min DUB’s Practice 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Push Ups 10M Samson Stretch 10M Forward Scoops 2 Min Dub’s Practice Strength 18 Min...

Swamp City WOD – Wed, Mar 29

Author: SCF On: Mar 28, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 6 Stationary Inchworms 40 Jumping Jacks 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 10 Over the Fence Side Lunges 10M Samson Stretches 10M Forward Scoops 4 Breakdance...

Swamp City WOD – Tue, Mar 28

Author: SCF On: Mar 27, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Sec Hang 10M Bear Crawl 10M Samson Stretch 4 Firefighter Burpees 10 Beat Swings 8 Down Dog Push Ups 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 10 Beat Swings 10M Froggers 10M...

Swamp City WOD – Mon, Mar 27

Author: SCF On: Mar 26, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run or Row Perform 2 Rounds of the Following with a (15/10) Plate 10 Ground to Overhead 10 Tricep Ext 10 Halos 10 Twists w/Knee Raises 10 Hip to Hip Over the Shoulder 10 Squat Presses 10 Side Lunges...

Swamp City WOD – Sat, Mar 25

Author: SCF On: Mar 24, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10m samson 10m inchworm 2 rounds 10 cossack squats 10 blackburns 10 hanging scap shrugs 2 rounds 10 hollow rock 10 superman Max L sit hold Strength Turkish Get Up (build to a heavy single on each side)...

Swamp City WOD – Fri, Mar 24

Author: SCF On: Mar 23, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 20 Jumping Jacks 10 Beat Swings 10 Squats 10 Over the Fence Side Lunges 200M Run 20 Jumping Jacks 10 Beat Swings 10 Jumping Squats 8 Down Dog Push Ups 10 Starfish Toe Touches 2 Slow and Lows 3...

Swamp City WOD – Thu, Mar 23

Author: SCF On: Mar 22, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Skill 20 Min of Rope Climbing Skills Work Between Rope Climbing Sets perform 1 Round of: Thor’s Hammer Heavy Strongman Farmers Carries (35’s/25’s) Double KB Calf...

Swamp City WOD – Tue, Mar 21

Author: SCF On: Mar 20, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 20/16 Cal Bike 40 Jumping Jacks 10 Beat Swings 10 Squats 10 Lunges 10 Push Ups 10 Beat Swings Skill 25 Min to work on your choice of the following skills: Handstand Slackline Headstand and Handstand...

Swamp City WOD – Mon, Mar 20

Author: SCF On: Mar 19, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Start10 min Clock.Complete the Following :(1-time) 30 Jumping Jacks 2 Min of DUB’s practice 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 6 Sun Salutation Push Ups 6 Down Dog Push Ups 30 Jumping...