Hump DAYYYYY…March 16, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 DU/100 SU :10 hang 5 narrow grip rig raises 10 good mornings 10 beat swings 50 DU/100 SU 5 slow and […]
Chooooooosday…March 15, 2022
Swamp City Fitness – Swamp City WOD Warm-up 15 minute AMRAP Thor’s Hammer 50 DU/100 SU 30-25-40 hang KB farmer carry-2 laps around rig 12 reverse curls 12 squeezy clips […]
IT’S PI DAY…March 14, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 10 beat swings 20 banded pull aparts :30 couch stretch/leg :30 ankle stretch on bench/leg Front Squat (5 […]
Snatch balances and jerks
Swamp City Fitness – Olympic Weightlifting Warm-up – 3 minutes of something cardio to warm up (run, row, bike) Mobility Warm Up 1: Around the world and pass throughs 10 […]
Saturday Morning Baseline
Swamp City Fitness – Swamp City WOD Warm-up 3min Assault Bike 10s hang 10m Samson 10m inchworm 10 hanging scap shrug 10m bear crawl 10m spiderman 10 3s pause hanging […]
Open Workout 22.3…March 11, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run/row PVC routine 10 beat swings 5 narrow grip rig raises :30 couch stretch/leg :30 calf stretch/leg Wrist stretches Grab a […]
March 10, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 5 narrow grip rig raises 10 beat swings 200m run […]
Clean and Jerks
Swamp City Fitness – Olympic Weightlifting Warm-up – 3 minutes of something cardio to warm up (run, row, bike) Mobility Warm Up 1: Around the world and pass throughs 10 […]
March 9, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 DU/100 SU :10 hang 5 narrow grip rig raises 10 good mornings 10 beat swings 50 DU/100 SU 5 slow and […]
Bro, It is Tuesday…March 8, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 lateral hops over line :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 narrow grip rig raises […]