New Wendler Cycle Starts Today!! January 24, 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 WENDLER WEEK 1: […]
Open Workout 14.5/16.5…January 21, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 50 jumping jacks 5 slow and lows 5 narrow […]
3, 6, 9 Damn You….January 20, 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 […]
Fiddy is A LOT…January 19, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 30 jumping jacks :10 hang 5 quad stretch toe touch/leg 10 beat swings 10 lemon squeezers 30 jumping jacks 5 […]
Is 2 A Lucky Number?…January 18, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m inchworm 10m bear crawl 5 narrow grip rig raises 10 push ups 5 quad stretch toe touch/leg […]
1RM OHS!!!! January 17, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 wide grip rig raises 10 beat swings :30 couch stretch/leg :30 ankle stretch on bench/leg Overhead Squat […]
Grippy saturday
Swamp City Fitness – Swamp City WOD Warm-up 1000m Row (run if too many people) 10s hang 10 good morning 10m inch worm 20s hang 10 KB RDL 10m samson […]
Run with the Wall Balls…January 14, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 50 jumping jacks 5 slow and lows 5 narrow […]
Upside Down Practice! January 13, 2022
Swamp City Fitness – Swamp City WOD Warm-up 12 minute AMRAP Thor’s Hammer 20m Pinch Plate carries 12 squeezy clips 30-20-45 hang 12-15 reverse curls Gymnastics Handstand work. Work on […]