Row, Row, Row Your Boat…February 10, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 jumping jacks :10 hang 10m inchworm 10m Samson stretch 5 quad stretch toe touch/leg 50 jumping jacks 5 slow […]
Those Damn Renegade Rows…February 4, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 jumping jacks :10 hang 10 good mornings 10 beat swings 200m run 50 jumping jacks 5 quad stretch toe […]
Open Workout 17.5…February 3, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 10 beat swings 5 narrow grip rig raises 10 clean grip BB RDLs 5 clean grip high pulls […]
3, 6, 9 damn, I am tired…February 2, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 narrow grip rig raises 10 good mornings 15 KBS swings 50 jumping jacks 5 KB strict […]
That is a Lot of Wall Balls…February 2, 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 10 […]
Fifty is a Party…January 31, 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 (1×3 […]
Lunges Are Back!!! January 28, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run PVC routine :10 hang 10 good mornings 10 beat swings 5 slow and lows 10 cossack squats Wendler Week 1 […]
Athlete’s Choice Today!! January 27, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 jumping jacks :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 narrow grip rig raises 50 jumping […]
Open Workout 20.2…January 26, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks 5 narrow grip rig raises 10 good mornings 10 beat swings 5 quad stretch toe touch/;eg 50 jumping jacks […]
Let’s Snatch! January 25, 2022
Swamp City Fitness – Swamp City WOD Warm-up PVC routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 muscle snatches […]