Swamp City WOD – Wed, Nov 30
Swamp City Fitness – Swamp City WOD Warm-up Game Time! Strength Back Squat Week 5 of 9 40% 1×5 50% 1×5 60% 1×3 70% 1×3 80% 1×3 90% 1×3+ 70% 3×5 […]
Swamp City WOD – Tue, Nov 29
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10M Samson Stretch 10M Inchworm 3 Slow & Lows 3 Quad Stretch Toe Touches 4 Over the Fence Side Lunges […]
Swamp City WOD – Mon, Nov 28
Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10 Starfish Toe Touches 10 Beat Swings 30 Jumping Jacks 3 Slow and Lows 10 Twists with Knee Raises 3 […]
Swamp City WOD – Fri, Nov 25
Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Shoulder Press 40% 1×5 50% 1×5 60% 1×3 65% 1×5 75% 1×5 85% 1×5+ 65% 3×5 Increase […]
Swamp City WOD – Thu, Nov 24
Swamp City Fitness – Swamp City WOD Warm Up Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats […]
Swamp City WOD – Wed, Nov 23
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 10 Beat Swings 3 Slow and Low 3 Quad Stretch Toe Touch 10 Over the Fence Side Lunges 10 […]
Swamp City WOD – Tue, Nov 22
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touch 10M Forward Scoops 10M Samson Stretch 10 Beat Swings 40 Jumping Jacks 3 Slow and […]
Swamp City WOD – Mon, Nov 21
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 6 Mt. Climber Burpees (10 Rep) 6 Samson Stretch Stationary 10 Beat Swings 200M Run 3 Slow and Lows […]
Swamp City WOD – Fri, Nov 18
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 3 of the 9 week Strength Cycle. Shoulder Press 40% 1×5 50% 1×5 60% 1×3 75% […]