Swamp City WOD – Fri, Jan 27
Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 3 Slow and Lows 10 Beat Swings 8 Turkish Getups (light weight kb) 3 Quad Stretch Toe Touch […]
Swamp City WOD – Thu, Jan 26
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 3 Slow and Lows 10 Beat Swings 3 Stationary Inchworms 3 Quad Stretch Toe Touch (each leg) 2 Wall […]
Swamp City WOD – Wed, Jan 25
Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 40 Ab Mat Sit Ups 10 Beat Swings 10M Samson Stretches 3 Quad Stretch Toe Touch 7 Stationary […]
Swamp City WOD – Tue, Jan 24
Swamp City Fitness – Swamp City WOD Warm Up A lot of you guys have asked for wrist warm ups so I have added one below. 40 Jumping Jacks 10 […]
Swamp City WOD – Mon, Jan 23
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Push Ups 10 Beat Swings 10 Squats 200M Run 10M Inchworms 10M Forward Scoops 10 Beat Swings 5 […]
Swamp City WOD – Sat, Jan 21
Swamp City Fitness – Swamp City WOD Warm-up 400m row 10m samson stretch 10m inchworm 10m side lunge to squat 10s dead hang 10 strict hanging knee raises 10 KB […]
Swamp City WOD – Fri, Jan 20
Swamp City Fitness – Swamp City WOD Warm Up If you arrive early do 60 Sit ups because you are awesome! 250M Row 30 DUBS or 70 Singles PVC Routine […]
Swamp City WOD – Thu, Jan 19
Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 6 Sun Salutation Jumping Jacks 10 Beat Swings 40 Jumping Jacks 6 Firefighter Burpees 10 Beat Swings 40 […]
Swamp City WOD – Wed, Jan 18
Swamp City Fitness – Swamp City WOD Warm Up 15/12 Cal Assault Bike 250M Row 10 Beat Swings 4 Sun Salutation Push Ups 2 Wall Walks 10M Samson Stretches 10M […]
Swamp City WOD – Tue, Jan 17
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 10 Push Ups 4 Sun Salutation Push Ups 3 Slow and Lows 3 Quad Stretch Toe […]