SCF | Swamp City Fitness

Swamp City WOD – Sat, Mar 25

Author: SCF On: Mar 24, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10m samson 10m inchworm 2 rounds 10 cossack squats 10 blackburns 10 hanging scap shrugs 2 rounds 10 hollow rock 10 superman Max L sit hold Strength Turkish Get Up (build to a heavy single on each side)...

Swamp City WOD – Fri, Mar 24

Author: SCF On: Mar 23, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 20 Jumping Jacks 10 Beat Swings 10 Squats 10 Over the Fence Side Lunges 200M Run 20 Jumping Jacks 10 Beat Swings 10 Jumping Squats 8 Down Dog Push Ups 10 Starfish Toe Touches 2 Slow and Lows 3...

Swamp City WOD – Thu, Mar 23

Author: SCF On: Mar 22, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Skill 20 Min of Rope Climbing Skills Work Between Rope Climbing Sets perform 1 Round of: Thor’s Hammer Heavy Strongman Farmers Carries (35’s/25’s) Double KB Calf...

Swamp City WOD – Tue, Mar 21

Author: SCF On: Mar 20, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 20/16 Cal Bike 40 Jumping Jacks 10 Beat Swings 10 Squats 10 Lunges 10 Push Ups 10 Beat Swings Skill 25 Min to work on your choice of the following skills: Handstand Slackline Headstand and Handstand...

Swamp City WOD – Mon, Mar 20

Author: SCF On: Mar 19, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Start10 min Clock.Complete the Following :(1-time) 30 Jumping Jacks 2 Min of DUB’s practice 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 6 Sun Salutation Push Ups 6 Down Dog Push Ups 30 Jumping...

Swamp City WOD – Sat, Mar 18

Author: SCF On: Mar 17, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10m samson 10m inchworm 2 rounds 10 cossack squats 10 blackburns 10 hanging scap shrugs 2 rounds 10 hollow rock 10 superman Max L sit hold Strength Pull-ups 4 sets as strict as possible Metcon Metcon (No...

Swamp City WOD – Fri, Mar 17

Author: SCF On: Mar 16, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings PVC Routine 10 Beat Swings Strength 28 Min to complete the Following: Back Squat (5 x 5 @ 50% of 1RM) Ring Dips (5 x 5 No Weight Keep Feet Under the Body Apply Pressure with...

Swamp City WOD – Thu, Mar 16

Author: SCF On: Mar 15, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 500M Row Skill 18 Min THOR’S Hammer AMRAP 10 Thor’s Hammer 30/30/40 12 Squeezy Clips 30 sec Stationary Barbell...

Swamp City WOD – Wed, Mar 15

Author: SCF On: Mar 14, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 30 Jumping Jacks 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Squats 10 Side Lunges 10 Beat Swings 4 Sun salutation Push Ups 6 Down Dog Push Ups 5 Jumping Berserker Lunges...

Swamp City WOD – Tue, Mar 14

Author: SCF On: Mar 13, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 3 Rounds: 5 Wallball Burpees (20/14) 10 Wallball Situps 15 Wallball Squats 15 Russian Twist 20 Wallball Mt Climbers Skill Muscle Up Progressions, Handstand Progressions, Pistol Progressions Metcon (Time)...