Swamp City WOD – Sun, Mar 31
Swamp City Fitness – Swamp City WOD Workout Option 1 Option 1: Mr. Rogers (8 Rounds for time) Freedom (RX’d) Every 2:00 (16:00) 200/175m Row 15 V-Ups *Repeat from April […]
Swamp City WOD – Sat, Mar 30
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 1:00 Bike Erg or Air Bike 3 Back […]
Swamp City WOD – Fri, Mar 29
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Hang Clean High Elbows (empty) 4 […]
Swamp City WOD – Thu, Mar 28
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP […]
Swamp City WOD – Wed, Mar 27
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with […]
Swamp City WOD – Tue, Mar 26
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP 5 Back Squats […]
Swamp City WOD – Mon, Mar 25
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast) -into- 3 sets […]
Swamp City WOD – Sat, Mar 23
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run -into- 8:00 AMRAP 10m Sled Push (empty)(Or 5 Empty […]
Swamp City WOD – Fri, Mar 22
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 5 Inch Worms 5 Clean Grip Deadlifts 4 High Hang […]
Swamp City WOD – Thu, Mar 21
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air […]