Monday 2/1/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 350M Row 40 Jumping Jacks 10 Push Ups 10 Sec Hang 40 Jumping Jacks 10 Down Dog Push Ups 10 […]
Full Moon Friday 1/29/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Row (everyone has to row before the warm up is over) 200M Run 10 Push Ups 10 Beat Swings […]
Thor’s Hammer 1/28/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 5 Min DUB practice 10M Samson Stretch 10M Bear Crawl 10M Spiderman Crawl 10M Burpee Broad Jumps 4 Quad Stretch […]
Odin’s Spear 1/27/21
Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run PVC Routine Strength Bench Press & Pistols Work up to 86% of 1RM 2 Sets of 6 @ […]
Lalalunges-1-25-2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 100 singles or 40 DUBs 40 Jumping Jacks 20 Sec Dead Hang 4 side Lunges (each leg) 2 Quad Stretch […]
BonFire Friday
Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Run or Row or 150 Jumping Jacks 10M Samson Stretch 5 Slow and Lows 10 Sec Dead Hang Shoulder […]
WOD Nov 14, 2019 “Wall Madness”
Metcon 4 Rounds for time: 25 Wallballs RX(20/14) Scaled(14/10) 4 Wall Walks 25 Kettlebell Swings RX(44/35) Scaled(35/20) 10 Strict Pull Ups
WOD Nov 13th, 2019 “Jumping Beans”
Metcon Teams of 2 complete 50 Deadlifts RX(225/145) Scaled(155/105) -then- 3 Rounds 25 synchro Kb Snatches RX(53/35) Scaled(35/20) 25 synchro OH Lunges 25 synchro KB Thrusters 100m plate run relay […]