Swamp City WOD – Fri, Nov 25
Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Shoulder Press 40% 1×5 50% 1×5 60% 1×3 65% 1×5 75% 1×5 85% 1×5+ 65% 3×5 Increase your weight by 5-10lbs...
Swamp City WOD – Thu, Nov 24
Swamp City Fitness – Swamp City WOD Warm Up Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House 400M Run 21 KBS (53/35) 12 Pull Ups Fran’s House 15 Thrusters...
Swamp City WOD – Wed, Nov 23
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 10 Beat Swings 3 Slow and Low 3 Quad Stretch Toe Touch 10 Over the Fence Side Lunges 10 Beat Swings 30 Sec Calve Stretch 6 Stationary Inchworms 20 Skate Hops Strength Week 4 of 9 Back Squat...
Swamp City WOD – Tue, Nov 22
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touch 10M Forward Scoops 10M Samson Stretch 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 6 Pike Push Ups 10 Beat Swings Skill Handstand Work Learning Stone And Sandbag to Shoulders,...
Swamp City WOD – Mon, Nov 21
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 6 Mt. Climber Burpees (10 Rep) 6 Samson Stretch Stationary 10 Beat Swings 200M Run 3 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 200M Run 6 Drop Squats 6 Stationary Inchworms 10 Beat...
Swamp City WOD – Fri, Nov 18
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 3 of the 9 week Strength Cycle. Shoulder Press 40% 1×5 50% 1×5 60% 1×3 75% 1×5 85% 1×3 95% 1×1+ 75% 3×5...
Swamp City WOD – Thu, Nov 17
Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Beat Swings 6 Firefighter Burpees 6 Stationary Samson Stretch 3 Slow and Lows 10 Beat Swings 3 Quad Stretch Toe Touch 30 Jumping Jacks 30 Sec Ankle Stretch on bench Strength 22 Min Thor’s...
Swamp City WOD – Wed, Nov 16
Swamp City Fitness – Swamp City WOD Warm Up 30 DUB’s or 70 Singles 25 Jumping Jacks 3 Slow and Lows 10 Beat Swings 10 Side Lunges 10 Jumping Squats 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 20 Skater Hops Strength Back Squat (Week...
Swamp City WOD – Tue, Nov 15
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 8 Pike Push Ups 8 Stationary Inch Worms 4 Slow and Lows 4 Burpees 4 DoubleTime Burpees (forward backward) 4 Rig Raises 10 Over the Fence Side Lunges 40 Jumping Jacks 10 Beat Swings Zots Press...
Swamp City WOD – Mon, Nov 14
Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Assault Bike 10 Sec Hang 3 Slow and Lows 3 Quad Stretch Toe Touch 400M Row 10 Beat Swings 8 Stationary Inch Worms 8 Samson Stretches 10 Beat Swings 10 Drop Squats Empty Bar: 10 Muscle Cleans...