Swamp City WOD – Thu, Nov 17
Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Beat Swings 6 Firefighter Burpees 6 Stationary Samson Stretch 3 Slow and Lows 10 Beat Swings 3 […]
Swamp City WOD – Wed, Nov 16
Swamp City Fitness – Swamp City WOD Warm Up 30 DUB’s or 70 Singles 25 Jumping Jacks 3 Slow and Lows 10 Beat Swings 10 Side Lunges 10 Jumping Squats […]
Swamp City WOD – Tue, Nov 15
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 8 Pike Push Ups 8 Stationary Inch Worms 4 Slow and Lows 4 Burpees 4 DoubleTime Burpees (forward backward) […]
Swamp City WOD – Mon, Nov 14
Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Assault Bike 10 Sec Hang 3 Slow and Lows 3 Quad Stretch Toe Touch 400M Row 10 Beat Swings […]
Olympic Weightlifting – Sat, Nov 12
Swamp City Fitness – Olympic Weightlifting Warm Up PVC pass through 3 rnds 3 slow snatch 5 behind the neck press 5 zotts press Snatch Balance (75%; 3×3) Snatch (build […]
Swamp City WOD – Sat, Nov 12
Swamp City Fitness – Swamp City WOD Warm Up 600m Run 3 rds: 10 slow and low squat 10 beat swing 10 PVC pass through Strength Front Squat (50% 1RM) […]
Swamp City WOD – Fri, Nov 11
Swamp City Fitness – Swamp City WOD Warm Up 60 Jumping Jacks 8 Beat Swings 8 Stationary Samson Stretches 8 Stationary Inchworms 40 Jumping Jacks 8 Beat Swings 3 Slow […]
Swamp City WOD – Thu, Nov 10
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 25 Dubs or 50 Singles 8 Stationary Inchworms 8 Stationary Samson Stretches 8 Beat Swings 3 Slow and Lows 3 […]
Swamp City WOD – Wed, Nov 9
Swamp City Fitness – Swamp City WOD Warm-up 400M Run 5qty 10rep Mt Climber Burpees 10 Beat Swings 3 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 5 […]
Swamp City WOD – Tue, Nov 8
Swamp City Fitness – Swamp City WOD Warm-up 20 Cal Row PVC Routine 20 Cal Bike Skill 12 Min EMOM 4 Behind the Head Snatch Grip Shoulder Press 4 Overhead […]