20 Rounds?? WOWZA…January 12, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 30 jumping jacks 5 quad stretch toe touch/leg 10m bear crawl 10m inchworm 5 slow and lows 30 […]
Snatchy Snatch…January 11, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run/row PVC Routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 […]
10 for 10! January 10, 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 […]
Front squats and wall balls?
Swamp City Fitness – Swamp City WOD Warm-up 600m Run or Row 10m Samson Stretch 10m Bear Crawl 10m Inch Worm 20 cossack squats each side Strength Front Squat (5×5) […]
Kalsu…Sorta….January 7, 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 […]
Holy Shoulder Rollers…January 6, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 30 jumping jacks :10 hang 10m inchworm 10m Samson Stretch 10 beat swings 5 slow and lows 10 good mornings […]
Wow Wee Wow Wow…January 5, 2022
Swamp City Fitness – Swamp City WOD Warm-up 30 jumping jacks :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 quad stretch toe touch 30 jumping jacks 10m […]
Rowing Into the New Year Like…January 4, 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 […]
Happy NYE!!!! December 31, 2021
Swamp City Fitness – Swamp City WOD Warm-up Metcon (Time) 800m run 22 Shoulder to Overhead 22 Bar-facing Burpees 22 Thrusters 22 Pull-ups 22 Front Rack Lunges (total) 22 Toes […]