WOD

6-5-4! Wednesday August 4, 2021

Author: SCFOn: Aug 04Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 10 pike push-up with leg kick 10 beat swings 50 jumping jacks 5 slow and slows 10 good mornings 10 KB strict press/arm 3 turkish getups/arm 50 jumping jacks Strength Push...
Read More

Lucky Number 6! Tuesday August 3, 2021

Author: SCFOn: Aug 03Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm Up PVC routine :10 hang 10 BB RDLs 10 BB high pulls 10 BB muscle cleans 10 BB front squats 5 strict press 5 push press Weightlifting Cleans: Take 15-20 minutes to work on the following complex: Clean...
Read More

But Why…Monday August 2, 2021

Author: SCFOn: Aug 02Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m perfect stretch 10m duck walk 5 slow and lows 10 lateral lunges 10 beat swings 10 cossack squats 20 skater hops 10 kipping beat swings Strength Back Rack Lunges-Week 6 4 sets of 8...
Read More

FYF with some Fran…July 30, 2021

Author: SCFOn: Jul 30Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC routine :10 hang 10 pike push up with leg kick 10 beat swings 10 pause goblet squats 10 KBS 10 kipping beat swings Strength Front Squat-Week 5 4 sets of 7 **USE SAME WEIGHT AS LAST...
Read More

Thorsday…July 29, 2021

Author: SCFOn: Jul 29Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 16 minute AMRAP-Thor’s Hammer Thor’s Hammer Plate carries (45/35) Larry’s large dumbbell holds: 30-25-40 12 Squeezy clips 15 Reverse curls (45/35) :30 hang Strength Bro SESH Superset...
Read More

DT…July 28, 2021

Author: SCFOn: Jul 28Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m inchworm 10m perfect stretch 5 slow and lows 10 beat swings 10 jump squats 5 berzerker lunges 10 kipping beat swings 10 pike pushup with leg kick 5 narrow grip rig raises 200m run...
Read More

Burpee Sandwich…July 26, 2021

Author: SCFOn: Jul 26Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 jumping jacks 5 slow and lows 10 lateral lunges 10 beat swings 50 jumping jacks 5 narrow grip rig raises 10 cossack squats 20 skater hops Strength Back Rack Lunges-Week 5 4 sets of...
Read More

Isabel AND Grace?????? July 23, 2021

Author: SCFOn: Jul 23Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up PVC routine 10 beat swings 10 goblet squats with 3 second pause 10 kipping beat swings :30 couch stretch/leg Strength Front Squat-Week 4 4 sets of 6 **ADD 5-10% TO THE WEIGHT YOU HAVE...
Read More

Broseph. July 22, 2021

Author: SCFOn: Jul 22Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m perfect stretch 10 lemon squeezers 10 beat swings 10 KB strict press/arm 3 turkish get ups/arm 200m run Strength 5 rounds 10 barbell bicep curl 10 ring dips 10...
Read More