March 7, 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 (1 […]
22.2, run it back for the people who missed
Swamp City Fitness – Swamp City WOD Warm Up 400m run/row or 20 cals on assault bike :10 hang 10m inchworm 10m bear crawl 10 beat swings 10 good mornings […]
Open Workout 22.2…March 4, 2022
Swamp City Fitness – Swamp City WOD Warm Up 400m run/row or 20 cals on assault bike :10 hang 10m inchworm 10m bear crawl 10 beat swings 10 good mornings […]
Damn Renegade Rows…March 3, 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 […]
I Am Tired…March 2, 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 […]
Who Needs Shoulders Anyways??? March 1, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 10m inchworm 10m bear crawl 200m run 10 beat swings […]
20 is A LOT of REPS…February 28, 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 (1 […]
Heavy Snatch and Clean & Jerk; Volume Front Squats
Swamp City Fitness – Olympic Weightlifting Warm Up PVC warm up Squat Position Warm Up Blackburns x30 reps Zots Press (Accumulate 30 reps in as few sets as possible) Snatch […]
Open Workout 22.1…February 25, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10 good mornings 10m inchworm 10m Samson stretch 10 beat swings 200m run 5 narrow grip rig raises […]
It’s Open Eve!! February 24, 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 […]