Shoulders? On a Friday? April 8, 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 […]
Cardi-Oh? April 7, 2022
Swamp City Fitness – Swamp City WOD Warm-up 30 DU/60 SU 10m bear crawl 10m inchworm 5 quad stretch toe touch/leg 30 DU/60 SU 10m duck walk 10m Samson stretch […]
Clean and Jerk
Swamp City Fitness – Olympic Weightlifting Warm-up Warm-up 3 minutes of cardio PVC routine Burgener Squat therapy 10 reps Bulgarian Split Squat 10 reps 4 rds: Clean Grip RDL 5 […]
50s Wednesdays is a THING…April 6, 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 […]
Alex Loves Rowing…April 5, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10m inchworm 10m Samson stretch 5 quad stretch toe touch/leg 50 lateral hops […]
Monday Madness, April 4, 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 […]
Murph is Coming…March 1, 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 lemon squeezers 10 […]
Pick a Skill! March 31, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m run 10m […]
Is 50s Wednesdays a Thing Now? March 30, 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 […]
Time to Work on Some Clean and Jerks! March 29, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 narrow grip rig raises 10 beat swings BB warm up 2 rounds 10 clean grip RDLs 5 […]