19 Days until the race
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 sec hang from bar 400M Run 10 Beat Swings PVC Routine (everyone together) 50 Situps Rig Raises Skill 1:20 […]
20 days til the race
Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Jump Ropes 10M Bear Crawls 5 Slow & Lows 10 sec hang 10M Inch Worms 10M Duck Walks 10 […]
Thorsday 3/11/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10 Squats 4 Stationary Inch Worms 200M Run 10 Jumping Squats 4 Quad Stretch Toe Touch 40 Jumping […]
The OPEN starts Friday! 3/10/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 Push Ups 5 Samson Stretches (each leg) 10 Sec Hang 5 Stationary Inch Worms 5 Slow and Lows 10 […]
Tuesday 3/9/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 100 DUBS or 200 Singles 15M Inch Worms 15M Skipping High Jumps Shoulder Circles, Hugs, Raise the Roofs 30sec Calf […]
Monday 3/8/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10M Ostrich Walk 10M Samson Stretch 10sec Dead Hang 10 Squats 10 Push Ups 10M Bear Crawl 10M […]
Saturday WOD 3/6/21
Swamp City Fitness – All Day Swamp City WOD Metcon Two partner teams 200 m overhead lunge with wall ball 10 wall walks 40 box jumps 60 T2B or knee […]
Friday 3/5/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jack 4 side lunges (each leg) 4 slow and Lows 10 sec hang 30 DUBS or 70 Singles […]
Thorsday 3/4/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run or Row PVC Routine 600M Run or Row PVC Routine: PVC Pipe at hip crease, 10 pass throughs, […]