Intervals on a Monday! July 19, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m inchworm 10m duck walk 10 lateral lunges 20 jumping jacks 20 skater hops 20 jump […]
We Will Miss You Katie!!!! July 16, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 10 beat swings 5 slow and lows 30 jumping jacks 10 kipping beat swings 5 ring dips :30 […]
Thorsday on a Thursday. July 15, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 16 minute AMRAP Thor’s hammer Farmer’s carry-1 lap around rig with 2 heavy KBs 30-25-40 hang 12 squeezy clips Pinch […]
Chips Ahoy! July 14, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m Samson stretch 200m run 5 slow and slows 5 narrow grip rig raises […]
20 Rounds Seems Excessive…July 13, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC routine :10 hang 10 good mornings 10 beat swings 5 slow and lows 10 pike push-up with […]
We Get to Row! July 12, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 jumping jacks 10 beat swings 5 slow and lows 10 good mornings 5 berzerker lunges 10 kipping […]
Gosh! You Are Such a Karen!…July 9, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC Routine 10 beat swings 5 slow and lows 10 pause goblet squats (3 second pause) 10 kipping […]
Is Today Thursday? July 8, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine :10 hang 10 pike push-up with leg kick 5 berzerker lunges 10 lateral lunges 10 lemon squeezers 5 […]
Push It…July 7, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 5 narrow grip rig raises 10 good mornings 15 KBS swings 50 jumping jacks 5 KB strict […]
Turnt Tuesdays… July 6, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m bear crawl 10m perfect stretch 20 skater hops 10 beat swings 10 lateral lunges 20 jumping jacks […]