April 9th, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 5 Slow and Lows 5 berzerker lunges 10 beat swings 8 Jumping Squats 20 skater hops 10m bear […]
April 8th, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 3 rig raises-snatch grip (wide grip) 10 second hang 10m Samson stretch 5 slow and lows 10 jump […]
April 7th, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 10m burpee broad jump 3 rig raises 10 beat swings 10 lemon squeezers 10 supermans 3 wall […]
April 6th 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inch worms 10m duck walk 10 jump squats 10 push ups 4 quad stretch toe touch (each […]
Back to Work
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU or 120 SU 5 slow and lows 40 DU or 100 SU 5 berzerker lunges 30 DU or […]
1 Day til The Race!!
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 20 banded good mornings 20 banded pull aparts 10M Samson stretch 10M bear crawl 20 jump squats 20 […]
2 Days to the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC warm up routine 5 berzerker lunges 10M duck walk 10M bear crawl 5 slow and lows 20 lemon squeezers […]
3 days until the race
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 Situps 50 Mt Climbers 50 Jumping Jacks 10M Bear Crawls 5 Berserker Lunges 10M Perfect Stretch Strength 16 Min […]