Swamp City WOD – Sat, Dec 30
Swamp City Fitness – Swamp City WOD Warm Up 800m row 10 hanging shrugs 10 inchworms 5 worlds greatest stretch each side Strength For quality, not time 4 working sets […]
Swamp City WOD – Fri, Dec 29
Swamp City Fitness – Swamp City WOD Warm Up Strength Cleans: 3 x 8 @ 65% Push Press: 3 x 8 @ 65% Metcon (AMRAP – Rounds and Reps) 12 […]
Swamp City WOD – Fri, Dec 29
Swamp City Fitness – Swamp City WOD Warm Up 15/12 Assault Bike 25 Dub’s or 60 Singles 10 Beat Swings 4 Stationary Samson Stretches (each leg) 10 Side Lunges 2 […]
Swamp City WOD – Thu, Dec 28
Swamp City Fitness – Swamp City WOD Warm Up 600M Run 30 Jumping Jacks 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 10M Samson […]
Swamp City WOD – Wed, Dec 27
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Beat Swings PVC Routine Strength Cleans: 16 Reps @65% 10 Reps @ 75% 7 Reps @ 85% Front […]
Swamp City WOD – Tue, Dec 26
Swamp City Fitness – Swamp City WOD Warm Up 300M Row 30 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inchworms 10 Squats 10 Side Lunges 10 Beat Swings […]
Swamp City WOD – Fri, Dec 22
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) […]
Swamp City WOD – Thu, Dec 21
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 30 Jumping Jacks 10 Beat Swings 10 Squats 10 Down Dog Push Ups 30 sec each hand wrist stretches […]
Swamp City WOD – Wed, Dec 20
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Beat Swings PVC Routine Strength Cleans: 14 Reps @65% 8 Reps @ 75% 5 Reps @ 85% Front […]
Swamp City WOD – Wed, Dec 20
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Beat Swings PVC Routine Strength Cleans: 14 Reps @65% 8 Reps @ 75% 5 Reps @ 85% Front […]