Swamp City WOD – Sat, Sep 30
Swamp City Fitness – Swamp City WOD Warm Up Metcon (No Measure)
Swamp City WOD – Fri, Sep 29
Swamp City Fitness – Swamp City WOD Warm Up 40 Dubs or 90 Singles 30 Jumping Jacks 10 Beat Swings PVC Routine 10 Beat Swings 30 Jumping Jacks 40 Dubs or 90 Singles Strength Week 4 of 5 70% of 1RM (snatch) Perform the following as a Complex:...
Swamp City WOD – Thu, Sep 28
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 5 Push Ups 10 Standing Twisting Knee to Elbows 3 Slow and Lows 2 Quad Stretch Toe Touch 10 Beat Swings 10M Bear Crawl 10M Froggers 10M HighKnees 10M Butt Kicks 4 Reverse Burpee Up down Mobility...
Swamp City WOD – Wed, Sep 27
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 30 Jumping Jacks 10 Beat Swings 3 Slow and Lows 3 Quad Stretch Toe Touch 10M Samson Stretch 10M Inch Worms 10M Toy Soldiers 10M Forward Scoops 10M Froggers 10M Burpee Broad Jumps 10 Beat Swings...
Swamp City WOD – Tue, Sep 26
Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 200M Run 10 Beat Swings 10 Squats 10 Push Ups 10 Lunges 10 Beat Swings 10 Knee and Ankle Together Squats 6 Pike Push Ups 10 Elevated Reverse Lunges 200M Run 40 Jumping Jacks Skills: 25...
Swamp City WOD – Mon, Sep 25
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 40 Dubs or 90 Singles 10 Beat Swings 30 Jumping Jacks 10 Down Dog Push Ups 10 Lunges 10 Side Lunges 2 Low and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 30 Sec Calf Stretch (each leg) 20 Sec...
Swamp City WOD – Sat, Sep 23
Swamp City Fitness – Swamp City WOD Warm Up 3 rounds 400m row 5 inch worm 10 squat 15 RDL then 3 rounds with the empty bar without putting it down 5 RDL 5 power clean 5 front squat 5 strict press Metcon (No Measure) part 1: 20-15-10-5 cleans (95/65)...
Swamp City WOD – Fri, Sep 22
Swamp City Fitness – Swamp City WOD Warm Up 20 Dubs or 50 Singles 10 Beat Swings 10 Squats 10 Lunges 10 Push Ups 20 Dubs or 50 Singles 10 Beat Swings 10 Side Lunges 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 10 Down Dog Push Ups 20 Dubs...
Swamp City WOD – Thu, Sep 21
Swamp City Fitness – Swamp City WOD Warm Up 800M Row PVC Routine 10 Beat Swings Strength 22 Min AMRAP: Thors Hammer ME DB Holds (100’s/75’s) 25/25/25 12 Finger Pulses w/Rubber Bands 12 Squeezy Clips 20M Tire Drags 100M Farmer Carries...
Swamp City WOD – Wed, Sep 20
Swamp City Fitness – Swamp City WOD Warm Up Lightweight KB Warmup 10 Single Arm KB Swings (each arm) 10 Goblet Squats 10 Goblet Side Lunges 10 Twisting Hip Hinge 10 Shoulder Press (each arm) 10 Tricep Extensions (each arm) 10 High Pulls (each arms)...