4 Days Until the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up 30 Dubs or 75 Singles 10 Sec Hang 5 Burpees 4 Slow and Lows 40 Dubs or 100 Singles 10 […]
Five more days until the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 25 Jumping Jacks 10 Samson Stretches 4 Lateral Lunges (each leg) 5 Slow and Lows 600M Run 10 […]
The Open 21.3
Swamp City Fitness – All Day Swamp City WOD Warm-up 10Sec Hang from Bar 600M Run or Row 10 Beat Swings PVC Routine 10 Kipping Beat Swings Strength Warm up […]
9 Days Until the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10M Bear Crawl 10M Froggers 10sec hang 200M Run 10M Samson Stretch 10M Burpee Broad Jump 10 Beat […]
10 Days until the race
Swamp City Fitness – All Day Swamp City WOD Warm-up Strength 16 Min AMRAP Thors Hammer 40 – 25- 30 12 Squeezy Clips Max Effort Reverse Curls Plate Carries (45/35) […]
11 Days Until the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 Jump Ropes 20 Lunges 25 Jumping Jacks 6 Down Dog Push Ups w/ Leg Lift 2 Rounds: 10 Small […]
12 Days until the race
Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10M Samson Stretches 10M Inch Worms 10M Duck Walk 10M Forward Scops 10Sec Hang 4 Quad Stretch Toe […]
The Open 21.2
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 Lemon Squeezers Serratus Anterior foam roll on wall (2x30sec hold) High Plank to Side Plank (10 on each side) […]
17 Days Until the Race
Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Jump Rope 4 Slow and Lows 4 Lateral Lunges (each leg) 10 Sec Hang 60 Jumping Jacks 8 Jumping […]
18 days until the race
Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run 10 sec hang +3 beat swings 5 Burpees 10 V-ups 10M Perfect Stretch 600M Run 5 Breakdance Burpees […]