WOD

5/7 Core

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

Swamp City Fitness – Additional Abs Conditioning Core Chipper 1 minute center plank 20 leg lifts :30 left side plank 20 v-ups or tuck-ups :30 right side plank 40 supermans […]

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Thirsty Thursday, May 6, 2021

Author: biz wallace On: May 06, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m inch worm 15m spiderman crawl 10 beat swings 10 lemon squeezers 15m duck walk 15m burpee broad jump 10 […]

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CINCO DE MAYO, May 5, 2021

Author: biz wallace On: May 05, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 10 BB strict press 60 DU or 120 SU 10 BB good mornings 60 DU or 120 SU […]

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Turn Up Tuesday, May 4, 2021

Author: biz wallace On: May 04, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m perfect stretch 15m Samson stretch 4 quad stretch toe touch 5 berzerker lunges :10 hang from the bar Wrist […]

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Not The Monday Blues, May 3, 2021

Author: biz wallace On: May 03, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 10 beat swings 15m inchworm with push up 15m bear crawl 10 kipping beat swings 10 BB RDL […]

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Sat

Author: biz wallace On: May 01, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – Olympic Weightlifting Warm-up 123 Strength Metcon

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Fridays Are For Squats, April 30, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 30 second couch stretch per leg 5 slow and lows 5 Samson stretch per leg 50 DU (100 SU) 5 […]

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4/28 Core

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

Swamp City Fitness – Additional Abs Conditioning 3 Rounds for Quality: 25 Plank Jacks 10 Hanging Windshield Wipers 25 Leg Lifts 10 V-Ups (or tuck ups) 25 Supermans

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Odin’s Spear Gungnir 4/28/21

Author: biz wallace On: Apr 28, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up Thor’s Hammer 16 min AMRAP Thor’s hammer 35-20-45 Reverse curls 12 squeezy clips Plate carries Strength Strength- Wendler Week 1 […]

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Snatching Up A Tuesday 4/27/21

Author: biz wallace On: Apr 27, 2021 Categories: WOD Comments Disabled

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC routine 3 rig raises-wide/snatch grip :30 ankle/calf stretch on bench (each leg) Skill Strength-Snatches! In 15 minutes… […]

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