Swamp City WOD – Sat, Sep 14
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second Air Bike 50m Run 30 Single […]
Swamp City WOD – Fri, Sep 13
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts […]
Swamp City WOD – Thu, Sep 12
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 […]
Swamp City WOD – Wed, Sep 11
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike (build in pace) 10 Roll and Reach 5 Inch Worms 2. […]
Swamp City WOD – Tue, Sep 10
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 […]
Swamp City WOD – Mon, Sep 9
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts […]
Swamp City WOD – Sun, Sep 8
Swamp City Fitness – Swamp City WOD Workout Option 1 Hailstorm (2 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Score your fastest and slowest times. Independence Every […]
Swamp City WOD – Fri, Sep 6
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring […]
Swamp City WOD – Thu, Sep 5
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty […]
Swamp City WOD – Wed, Sep 4
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty […]