WOD

Ironman Lives!

Author: biz wallace On: May 26, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC Routine :10 hang 10 ring rows 200m run 5 slow and lows 10 beat swings 10 pike […]

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2-Pac 2’sday

Author: biz wallace On: May 25, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up :30 calf stretch per leg 50 jumping jacks 10 beat swings 20 jumping lunges 50 DU or 100 […]

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Just Another Manic Monday, May 24, 2021

Author: biz wallace On: May 24, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m bear crawl 15m inch worm 60 DU or 120 SU 3 quad stretch toe touch per leg 10 beat […]

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5/21 Core

Author: biz wallace On: May 21, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Additional Abs Conditioning Chipper 10 lemon squeezers 100 mountain climbers 20 lemon squeezers 80 mountain climbers 30 lemon squeezers 60 mountain climbers 40 lemon squeezers 40 […]

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Friday May 21, 2021

Author: biz wallace On: May 21, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :30 couch stretch each leg 5 berzerker lunges 15m duck walk 15m perfect stretch 5 rig raises-snatch/wide grip […]

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Thursday May 20, 2021

Author: biz wallace On: May 20, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang from the bar 15m bear crawl 15m inch worm 15 good mornings 20 jumping lunges 5 […]

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5/19 core

Author: biz wallace On: May 19, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Additional Abs Conditioning 5 minute AMRAP 10 toe touches (https://www.youtube.com/watch?v=9iEI95-eZWk) 10 reverse crunch (https://www.youtube.com/watch?v=YDvaOlhaA1U)

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Like What? May 19, 2021

Author: biz wallace On: May 19, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up Thor’s Hammer 16 minute AMRAP 100m KB farmer carry with 2 KBs-HEAVY Thor’s Hammer 35-20-45 Squeezy clips Vulcan pinch plate […]

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Tuesday May 18, 2021

Author: biz wallace On: May 18, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 4 rig raises-snatch/wide grip 4 quad stretch toe touch each leg :30 ankle stretch on bench each leg […]

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5/17 core

Author: biz wallace On: May 17, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Additional Abs Conditioning 4 rounds 25 leg lifts 25 russian twists (each side) 25 superman rocks 25 bicycle crunches (each side) Bicycle Crunches: (start watching around […]

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