WOD

Thirsty Thursday, May 6, 2021

Author: SCFOn: May 06Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m inch worm 15m spiderman crawl 10 beat swings 10 lemon squeezers 15m duck walk 15m burpee broad jump 10 kipping beat swings 10 downward dog pike push up with leg kick :30 center plank hold :30...

CINCO DE MAYO, May 5, 2021

Author: SCFOn: May 05Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 10 BB strict press 60 DU or 120 SU 10 BB good mornings 60 DU or 120 SU 10 kipping beat swings 600m run Weightlifting Strength-Week 2 Day 2 Strict Press Set 1: 3 reps @ 70% Set 2: 3...

Turn Up Tuesday, May 4, 2021

Author: SCFOn: May 04Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m perfect stretch 15m Samson stretch 4 quad stretch toe touch 5 berzerker lunges :10 hang from the bar Wrist Stretches THEN 2 rounds 10 RDLs 10 hang muscle cleans 10 front squats 10 strict press...

Not The Monday Blues, May 3, 2021

Author: SCFOn: May 03Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 10 beat swings 15m inchworm with push up 15m bear crawl 10 kipping beat swings 10 BB RDL 10 BB good mornings 10 lemon squeezers 3 rig raises-narrow grip :30 calf stretch on rig each...

Sat

Author: SCFOn: May 01Categories: WOD No Comments

Swamp City Fitness – Olympic Weightlifting Warm-up 123 Strength Metcon

4/28 Core

Author: SCFOn: Apr 30Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 3 Rounds for Quality: 25 Plank Jacks 10 Hanging Windshield Wipers 25 Leg Lifts 10 V-Ups (or tuck ups) 25 Supermans

Fridays Are For Squats, April 30, 2021

Author: SCFOn: Apr 30Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 30 second couch stretch per leg 5 slow and lows 5 Samson stretch per leg 50 DU (100 SU) 5 burpees 10 jump squats 50 DU (100 SU) 15m duck walk 15m frog jumps 5 quad stretch toe touch per leg 50...

Odin’s Spear Gungnir 4/28/21

Author: SCFOn: Apr 28Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Thor’s Hammer 16 min AMRAP Thor’s hammer 35-20-45 Reverse curls 12 squeezy clips Plate carries Strength Strength- Wendler Week 1 Day 2 Strict Press Set 1: 5 reps @ 65% Set 2: 5 reps @ 75%...

Snatching Up A Tuesday 4/27/21

Author: SCFOn: Apr 27Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC routine 3 rig raises-wide/snatch grip :30 ankle/calf stretch on bench (each leg) Skill Strength-Snatches! In 15 minutes… Work up to a heavy double squat snatch (does not have to...

Put it in Reverse Terry 4/26/21

Author: SCFOn: Apr 26Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10 BB good mornings 10 BB RDLs :10 hang from the bar 200m run 10 beat swings 10 BB back squats 200m run 10 downward dog push up with leg lick 10 lemon squeezers 200m run Strength Strength-Wendler...

1 2 … 29