SCF

DB Thrusters Stink! October 25, 2021

Author: SCF On: Oct 25, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m bear crawl 10m perfect stretch 10 beat swings 5 slow and lows 10m duck walk 10m Samson stretch 10 kipping beat swings 10 jump squats 10 good mornings :30 calf stretch/leg...

Luke….October 22, 2021

Author: SCF On: Oct 22, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 5 slow and lows 10 push ups 5 berzerker lunges 10 kipping beat swings 5 narrow grip rig raises 10 KB RDL 10 KBS Warm up clean and...

Going Up is Much Harder…October 20, 2021

Author: SCF On: Oct 20, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 10m perfect stretch 10m inchworm 10 beat swings 5 narrow grip rig raises 5 slow and lows 10 lemon squeezers 10 KB strict press/arm 10 KBS 10 jump squats 50 jumping jacks...

Snatch It UP!! October 19, 2021

Author: SCF On: Oct 19, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 muscle snatches 5 OHS Weightlifting Take 15-20 minutes to work on: Power Snatch + Hang Full Snatch...

10/19/21 Catalyst Day 4

Author: SCF On: Oct 19, 2021 Categories: WOD No Comments

Swamp City Fitness – Olympic Weightlifting Warm-up PVC and Squat Stretch Warm Up Burgener Tall Snatch 3×5 Snatch Balance 3×5 Weightlifting Snatch (5×3) Increase weight from last week for at least the last 3 sets; work up to a near...

3 Minute Intervals…October 18, 2021

Author: SCF On: Oct 18, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inchworm 10m bear crawl 5 slow and lows 10 beat swings 10m duck walk 10m Samson stretch 10 kipping beat swings :30 calf stretch/leg :30 couch stretch/leg Strength Back Squats 4×4...

Let’s Go Fast

Author: SCF On: Oct 16, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Run/Row 400m PVC Warm Up Burgener Warm Up 100m run PVC Overhead Squat x 10 reps 10s Hang 100m run PVC Overhead Squat x 10 reps 10 Scapular Shrugs 100m run PVC Overhead Squat x 10 reps 10 beat swings...