WOD

Put Those DUBs to WORK!! December 30, 2021

Author: biz wallace On: Dec 30, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up 12 minute AMRAP Thor’s Hammer Farmer’s carry- 2 laps around rig with 2 KBs :30 pinch plate/vulcan plate hold 12 squeezy clips […]

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BLAME LARRY…December 29, 2021

Author: biz wallace On: Dec 29, 2021 Categories: WOD Comments Disabled

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 […]

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Tuesday 12/21

Author: wodify_admin On: Dec 20, 2021 Categories: WOD Comments Disabled

Primus Fitness – PrimusFit WOD Team of 2 8 x 200 m relay run (Murphy bldg) Then… 60 DL 225/155 60 Hang power cleans 175/115 60 Push press 135/95 Then… […]

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Monday 12/20

Author: wodify_admin On: Dec 19, 2021 Categories: WOD Comments Disabled

Primus Fitness – PrimusFit Weightlifting Cleans & Squat 3 x 5 Squat @ 80% 3 x 3 Cleans @ 70% WOD 3 Rounds 50 DU 10 Dbl DB burpee box […]

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1220 SL

Author: wodify_admin On: Dec 19, 2021 Categories: WOD Comments Disabled

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Lunges/Leg 10 Push Ups 10 Pull Ups 10 AKBS 10 KB Deadlift Weightlifting Cleans Instruction WOD 20 Minute […]

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Saturday

Author: wodify_admin On: Dec 17, 2021 Categories: WOD Comments Disabled

Primus Fitness – PrimusFit WOD Teams of 3 1500 row 1K run w/hammer 150 hammer strikes 15 rope climbs 60 snatches (95/65) 60 thrusters (115/75) 60 power cleans (135/95) 60 […]

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Friday 1217

Author: wodify_admin On: Dec 16, 2021 Categories: WOD Comments Disabled

Primus Fitness – PrimusFit Weightlifting Snatch 200m Run 10 Air Squats 10 Push Up 10 Pull Up 10 Lunges/Leg 10 AKBS Snatch Deadlift Snatch High Pull Snatch Hang High Pull […]

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1217 SL

Author: wodify_admin On: Dec 16, 2021 Categories: WOD Comments Disabled

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 AKBS 10 Supermans 10 Sit Ups Weightlifting Snatch Instruction/Technique Working Sets 3 […]

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One Team WOD

Author: wodify_admin On: Dec 15, 2021 Categories: WOD Comments Disabled

Primus Fitness – PrimusFit Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 S2OH (35s/20s) 10 AKBS 10 Supermans 10 Sit Ups 5 Burpees WOD AMRAP […]

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Misfits 12/15

Author: wodify_admin On: Dec 14, 2021 Categories: WOD Comments Disabled

Primus Fitness – PrimusFit Weightlifting Jerks Warm Up General: 200m Run, 10 Air Squats, 10 Push Ups, 10 Pull Ups, 10 Lunges/leg Barbell: 10 x Front Strict Press 10 x […]

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