April 9th, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 5 Slow and Lows 5 berzerker lunges 10 beat swings 8 Jumping Squats 20 skater hops 10m bear crawl 10 kipping beat swings 10 Box Jumps 10 BB good mornings 10 BB RDLs Skill Discuss the Wod...
April 8th, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 3 rig raises-snatch grip (wide grip) 10 second hang 10m Samson stretch 5 slow and lows 10 jump squats 10m bear crawl 20m high skips 10 ring rows Skill Handstand Progressions Somersaults...
April 7th, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 10m burpee broad jump 3 rig raises 10 beat swings 10 lemon squeezers 10 supermans 3 wall walks 10m burpee broad jump 10 kipping beat swings 50 jumping jacks Strength 16mkin AMRAP...
April 6th 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inch worms 10m duck walk 10 jump squats 10 push ups 4 quad stretch toe touch (each leg) 10 lunges 400m run Strength Bench & Pistols Work up to 8 Rep Max on Bench 4 Rounds of 8...
Back to Work
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU or 120 SU 5 slow and lows 40 DU or 100 SU 5 berzerker lunges 30 DU or 80 SU 5 burpees 20 DU or 50 SU 10 beat swings 4 Quad Stretch Toe Touch (each leg) Skill Turkish Get-ups and Kipping Beat...
1 Day til The Race!!
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 20 banded good mornings 20 banded pull aparts 10M Samson stretch 10M bear crawl 20 jump squats 20 empty barbell strict press :30 calf stretch/leg Skill “Death by Burpees” Min...
2 Days to the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC warm up routine 5 berzerker lunges 10M duck walk 10M bear crawl 5 slow and lows 20 lemon squeezers 20 supermans 5 jumping berzerker lunges Skill 12 min EMOM Min 1: 4 Turkish get ups (2/side-go...
3 days until the race
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 Situps 50 Mt Climbers 50 Jumping Jacks 10M Bear Crawls 5 Berserker Lunges 10M Perfect Stretch Strength 16 Min AMRAP: Thors Hammer 30 – 25- 40 Plate Carries ( 45/35) 12 Squeezy Clips Reverse...
4 Days Until the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up 30 Dubs or 75 Singles 10 Sec Hang 5 Burpees 4 Slow and Lows 40 Dubs or 100 Singles 10 Beat Swings 10 Push Ups 4 Quad Stretch Toe Touch (each leg) 50 Dubs or 125 Singles 10 Kipping Beat Swings 3...