WOD

Swamp City WOD – Wed, Nov 9

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 5qty 10rep Mt Climber Burpees 10 Beat Swings 3 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 5 Fire Fighter Burpees 5 Double Time Burpees (front/back) 12 Alternating Curtsy Lunges 10 Beat...
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Swamp City WOD – Tue, Nov 8

Swamp City Fitness – Swamp City WOD Warm-up 20 Cal Row PVC Routine 20 Cal Bike Skill 12 Min EMOM 4 Behind the Head Snatch Grip Shoulder Press 4 Overhead Squats Increase in weight for rounds 1-6 Decrease in weight for rounds 7-12 Heavy and Fast (Time)...
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Singles Saturday

Swamp City Fitness – Olympic Weightlifting Warm-up PVC and burgener warm up 3 sets: 6 front squat 8 behind the neck press 10 good morning Weightlifting Front Squat (Find your 1rm) Snatch (Build to a heavy single) 3 warm up sets (1×3, 1×2,...
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Swamp City WOD – Fri, Nov 4

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 8 Stationary Inchworms 10 Beat Swings Arm Circles Small to Large to Small both directions 4 Quad Stretch Toe Touch Each Leg 3 Slow and Lows 10M Toy Soldiers 10M Forward Scoops 10 Beat...
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Swamp City WOD – Thu, Nov 3

Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Assault Bike 5 Burpees 2 Slow and Lows 10 Beat Swings 15/12 Cal Assault Bike 10M Bear Crawl 10M Samson Stretch 10 Side Lunges 10 Beat Swings 15/12 Cal Assault Bike 8 Push Ups 20 Skater Hops 10...
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