WOD

Monday May 17, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m perfect stretch 15m bear crawl 200m run 15 empty BB good mornings 15 empty BB RDLs 200m run :10 […]

Read More

5/14 core

Author: biz wallace On: May 14, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Additional Abs Conditioning 8 minute AMRAP 20 plank (in push-up position) shoulder taps (opposite hand to opposite shoulder) 20 reverse crunches 20 toe touches 20 penguin […]

Read More

Girls of Summer Starts!!! May 14, 2021

Author: biz wallace On: May 14, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :45 couch stretch each leg 5 slow and lows 5 quad stretch toe touch each leg 15m duck […]

Read More

Turn Down Thursdays… May 13, 2021

Author: biz wallace On: May 13, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 10 beat swings 15m bear crawl 15m inchworm with push-up 20 hollow rocks 20 supermans Shoulder stretches on […]

Read More

5/12 Core

Author: biz wallace On: May 12, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Additional Abs Conditioning 3 rounds 100 crossbody mountain climbers (opposite knee to opposite elbow) 50 russian twists (use DB or KB or heavish object if you […]

Read More

Wendler Wednesdays, May 12, 2021

Author: biz wallace On: May 12, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine :30 hang from the bar 10 ring dips 3 narrow rig raises 3 wide grip rig raises 10 […]

Read More

Tuesdays, Man… May 11, 2021

Author: biz wallace On: May 11, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10 beat swings 5 berzerker lunges 20 KBS 20 KB goblet squats 20 KB RDL 10 kipping beat […]

Read More

5/10 core

Author: biz wallace On: May 10, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Additional Abs Conditioning Core Tabata! :20 on/:10 off-4 rounds each movement Hollow Hold Leg raises over object Plank Hold Supermans Windshield Wipers

Read More

Monday Madness, May 10, 2021

Author: biz wallace On: May 10, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 10 no push up burpees 10 beat swings 15m bear crawl 15m quad stretch toe touch 40 […]

Read More

Murph is Coming, May 7, 2021

Author: biz wallace On: May 07, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10 beat swings 30 lateral hops over a line 30 jumping jacks 5 slow and lows 5 burpee […]

Read More