Swamp City WOD – Wed, Nov 1
Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe […]
Tue, Oct 31 HAPPY HALLOWOD
Swamp City Fitness – Swamp City WOD Warm-up 10 Sec Hang 20 Jumping Jacks 20 Plank Jacks 20 Mt Climbers 10 Beat Swings 10 Push Ups 10 Up Downs 10 […]
Swamp City WOD – Mon, Oct 30
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 50 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups […]
Swamp City WOD – Sat, Oct 28
Swamp City Fitness – Swamp City WOD Warm-up 600m row 10 stationary inchworm 10 hanging scap shrugs 10 lunge thoracic rotations each side 10 wall facing squats Metcon Constantly varied, […]
Swamp City WOD – Fri, Oct 27
Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds […]
Cardi-Oh? April 7, 2022
Swamp City Fitness – Swamp City WOD Warm-up 30 DU/60 SU 10m bear crawl 10m inchworm 5 quad stretch toe touch/leg 30 DU/60 SU 10m duck walk 10m Samson stretch […]
Swamp City WOD – Wed, Oct 25
Swamp City Fitness – Swamp City WOD Warm-up 40 Sit Ups 10 Down Dog Push Ups 30 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe […]
Swamp City WOD – Tue, Oct 24
Swamp City Fitness – Swamp City WOD Warm-up 16/12 Cal Bike 6 Around the World Squat/Lunges 20 KB Around the Worlds (each direction) 10 KB Halos (each direction) 10 KB […]
Swamp City WOD – Mon, Oct 23
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 200M Row 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 40 Jumping Jacks 10 Beat Swings […]
Swamp City WOD – Sat, Oct 21
Swamp City Fitness – Swamp City WOD Warm-up Don’t worry about what we do today, just show up. Metcon Constantly varied, functional movements executed at high intensity across broad time […]