Murph on Memorial Day! May 30, 2022
Swamp City Fitness – Swamp City WOD Warm-up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or […]
Friday May 27, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 pike push-up with […]
Thursday May 26, 2022
Swamp City Fitness – Swamp City WOD Warm-up 15 minute AMRAP Thor’s Hammer 20m plate carry 30-25-40 second hang 12 squeezy clips :30 vulcan plate hold 10-15 reverse curls Conditioning […]
Wednesday May 25, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops […]
Gymnasty…May 24, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 50 lateral hops over line 5 quad stretch toe touch/leg 10 beat swings 10m inchworm 10m samson stretch […]
Monday May 23, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 10 cossack squats […]
Friday May 20, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 pike push-up with […]
Thursday May 19, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops […]
Wednesday May 18, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 lateral hops over the line 10m perfect stretch 10m inchworm 10 beat swings 5 squad stretch toe touch/leg 5 […]
Murph is Upon Us…May 17, 2022
Swamp City Fitness – Swamp City WOD Warm-up 2 minutes row or bike :10 hang 10m inchworm 10m samson stretch 10 beat swings 5 quad stretch toe touch/leg 10m duck […]