Tuesday Troubles
Swamp City Fitness – Swamp City WOD Warm-up 60 Jumping Jacks 5 Stationary Inchworms 5 Slow and Lows 5 Quad Stretch Toe Touch Each Leg 40 Dubs or 100 Singles […]
Monday July 11, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear […]
Accessory Days
Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes Squat mobility and PVC warm up PVC Bear Complex (power clean+front squat+ Push press +back squat+ […]
Artie, Friday July 8, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings […]
Snatch Work 7/7/22
Swamp City Fitness – Swamp City WOD Warm-up 400M Run or Row 5 Slow and Lows 5 Berserker Lunges 10 Sec Dead Hang 10M Bear Crawl 10M Monkey Crawl 10 […]
Wednesday July 6, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip […]
Tuesday July 5, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear […]
Happy Independence Day!
Swamp City Fitness – Swamp City WOD Metcon (Time) 4 RFT 400m run 17 Burpee to plate jumps 7 Overhead plate lunges/leg (45/25) 6 Double DB devils press
Saturday Partner WOD 7/2/22
Swamp City Fitness – Swamp City WOD Warm-up 600M Pond Run 10 Sec Hang PVC Routine 10 Beat Swings Conditioning 2 Partner WOD 30-20-10 KBS (53/35) Sit-Ups 30-20-10 Wall Balls […]
Friday July 1, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings […]