Swamp City WOD – Thu, Feb 9
Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Beat Swings 10M Samson Stretches 2 Slow and Lows 4 Fire FighterBurpees 10 Beat Swings 2 Quad […]
Swamp City WOD – Wed, Feb 8
Swamp City Fitness – Swamp City WOD Warm Up 400M Run or Row 40 Jumping Jacks 10 Squats 10M Samson Stretches 10M Bear Crawl 10 DownDog Push Ups 3 Slow […]
Swamp City WOD – Tue, Feb 7
Swamp City Fitness – Swamp City WOD Warm Up 40 Dubs or 100 Singles 10 Beat Swings 10 Rings Rows PVC Routine 40 Dubs or 100 Singles 10 Beat Swings […]
Swamp City WOD – Mon, Feb 6
Swamp City Fitness – Swamp City WOD Warm Up 250M Row or 12/10 Cal Bike 10 Beat Swings 4 Sun Salutation Push Ups 8 Breakdance Push Ups 3 Slow and […]
Swamp City WOD – Sat, Feb 4
Swamp City Fitness – Swamp City WOD Warm-up 600m Run 3 rounds 10m inchworm 10m samson 10 good morning 10s dead hang 10 superman Metcon partner wod 30minute AMRAP Partner […]
Swamp City WOD – Fri, Feb 3
Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 8 of a 5×5 Lifting Program. 25Min to Complete Warm Up to 85% of your 1RM for […]
Swamp City WOD – Thu, Feb 2
Swamp City Fitness – Swamp City WOD Warm Up 30 DUB’s 75 Singles Partner Wall Ball Warmup Skill 25 Min Rope Climb Work Handstand Work Metcon (Time) 400M Run 2 […]
Swamp City WOD – Wed, Feb 1
Swamp City Fitness – Swamp City WOD Warm Up Strength This will be week 4 of an 8 week 5×5 Lifting Program. 25Min to Complete Warm Up to 85% of […]
Swamp City WOD – Tue, Jan 31
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Beat Swings With a (15lb/10lb) Plate Perform: 10 Twists 10 Shoulder Presses 10 Tricep Extensions 10 Hip to […]
Swamp City WOD – Mon, Jan 30
Swamp City Fitness – Swamp City WOD Warm Up 250M Row or 12/10 Cal Bike 10 Beat Swings 4 Sun Salutation Push Ups 8 Breakdance Push Ups 3 Slow and […]