SCF

SCF

4/12/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10 Lunges 10 Side Lunges 10 Beat Swings 40 Jumping Jacks 10 Push Ups 20 Skater Hops 5 Pike Push Ups 40 Jumping Jacks 10 Kipping Beat Swings Ankle and Calf Stretch 30sec (each leg) 10 Down...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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