WOD

Thorsday 8/18/22

Swamp City Fitness – Swamp City WOD Warm-up 18 Min AMRAP Thor’s Hammer 35/20/45 12 Squeezy Clips 30 sec Vulcan Plate Holds (RX, 1 Blue Plate/Scaled 2 10lb plates) 12 Reverse Curls 2 Up Downs on Rope 20M Strongman Farmer Carries (45/25) Strength...
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Squats and Milk, Week 6

Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, 5 each position)...
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Wednesday August 17, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Tuesday 8/16/22

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 Plank Jacks 5 Jumping jack burpees (plank jack at the bottom with a jumping jack at the top) 20 Lunges 10 Jumping Lunges 5 Mt. Climber Burpees (regular burpee with 2 mt climber on each...
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Monday August 15, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear crawl 10 kipping beat swings 10 cossack squats 20 skater hops :30 couch stretch/eg...
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Friday August 12, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings 5 wide grip rig raises 50 lateral hops over line 10 burpees 5 slow and lows 10 kipping beat...
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Thorsday 8/11/22

Swamp City Fitness – Swamp City WOD Warm-up 20 Min Thor’s Hammer Modified: 30/20/40 Hang 20M Farmers Carry Barbell (95/65) 5 Stationary Inch Worms 12 Squeezy Clips Thor’s Hammer 10M Samson Stretch 10M Froggers Skill 20 Min of your choice:...
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Wednesday August 10, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Tuesday 8/9/22

Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 sec hang 10 Burpees 30 Jumping Jacks 4 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 5 Stationary Inchworms 20 Mt Climbers 50 Singles 10 Kipping Beat Swings 3 Wall Walks...
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