WOD

Tuesday 3/2/21

Author: SCFOn: Mar 02Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 40 Jumping Jacks 10 Squats 10 Lunges 10M Burpee Broad Jump 40 Jumping Jacks 10 Squats 6 Samson Stretch 10M Burpee Broad Jump 40 Jumping Jacks Strength Warm up with empty bar 10, Muscle Cleans,...

Monday Recovery

Author: SCFOn: Mar 01Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10M Ostrich Walk 10M Bear Crawl 5 Slow and Lows 10 Sec Hang 400M Run 10 Good Mornings 10 Push Ups 4 Quad Stretch Toe Touch (each leg) 10 Beat Swings Strength Deadlifts and Hanging Windshield...

Tomorrow is the GRIT STRENGTH CHALLENGE in Ocala

Author: SCFOn: Feb 26Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Choose your own order but complete the following work: 1000M Row 1000M Run 20 Push Ups 20 Beat swings 20 KB Thrusters (light weight) Skill Handstand Push Up and Walking Progressions Metcon 4 Rounds:...

Thorsday

Author: SCFOn: Feb 25Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10M Samson Stretch 4 Slow and Lows 10 Sec Hang 200M Run 10M Duck Walk 4 Firefighter Burpees 10 Beat Swings 200M Run 4 Quad Stretch Toe Touch (each leg) 10M Skipping High Jumps 10 Kipping...

Odin’s Day

Author: SCFOn: Feb 24Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Singles or 40 Double Unders 4 Slow & Lows 20M Froggers 4 Berserker Lunges 4 Quad Stretch Toe Touch (each leg) 8 Down Dog Push Ups w/leg lift 4 Jumping Berserker Lunges 20M Bear Crawls...

Snatching up a Monday

Author: SCFOn: Feb 22Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M RUN 5 Burpees PVC Routine Bergener Warm-Up Strength Snatch Progressions 3 Rounds: 3 Snatch Grip Lift offs 3 Snatch Grip Dead Lifts 3 Dip Drive, Shrug, High Pull 3 Snatches Metcon 5 Rounds:...

Thorenstag

Author: SCFOn: Feb 18Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run 10M Bear Crawl 10M Burpee Broad Jump 10M Samson Stretch 10M Ostrich Walk 10 sec hang 2 Quad Stretch Toe Touch (each leg) 400M Run 10M Bear Crawl 10M Burpee Broad Jump 10M Samson Stretch...

Odin’s Tag

Author: SCFOn: Feb 17Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 5 Slow & Lows 4 Side Lunges (each leg) 10M Bear Crawls 10M Froggers 10 Sec Hang 10 Jumping Squats 4 Quad Stretch Toe Touch (each leg) 4 DT Burpees Strength Back Squats 2 sets...

Tu-Thorsday

Author: SCFOn: Feb 16Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Row PVC Routine Strength 16 Min AMRAP Thor’s Hammer 40-20-40 Barbell Farmers Carries (115/85) 12 Squeezy Clips Plate Carries (45/35) Metcon 3 Rounds: 10M Handstand Walk or 3 Lateral...

Presidents’ Day (which feels really weird)

Author: SCFOn: Feb 15Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 25 Dubs or 60 Singles 4 Slow & Lows 4 Samson Stretches (each leg) 4 Quad Stretch Toe Touch (each leg) 25 Dubs or 60 Singles 8 Drop Squats 8 Berserker Lunges 8 Stationary Inch Worms 25 Dubs...

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