WOD

Monday Scaries, June 7, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m bear crawl 10m inch worm 10 beat swings 200m run 10 BB good mornings 10 BB back squats 10 BB RDLs 400m run Strength Week 7 Day 1 Deadlift Set 1: 5 reps @ 75% Set 2: 3 reps @ 85%...
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Funky Friday, Friday June 4, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m bear crawl 10m duck walk 4 quad stretch toe touch each leg 40 jumping jacks 10 jump squats 10 lateral lunges each leg 4 slow and lows :45 couch stretch/leg Strength Week 6 Day 3 Back...
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Friday Eve, Thursday June 3, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 50 jumping jacks :10 hang from bar 5 rig raises narrow grip 5 wall walks 5 slow and lows 10 ring dips 10 lemon squeezers 10 strict toes to bar/knee raises 50 jumping jacks Strength...
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Murph Recovery, Tuesday June 1, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up Coach led stretching & foam rolling Skill Core-not for time 100 flutter kicks 90 penguin heel taps 80 weighted Russian twists 70 sit ups 60 second center plank 50 leg raises over kettlebell...
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Cure for the Weekend

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 DU or 100 SU :45 couch stretch/leg 5 jumping berzerker lunges 4 quad stretch toe touch/leg 5 slow and lows 50 DU or 100 SU 4 turkish get ups/side Strength Strength-Week 5 Day 3 Back...
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Johnny B Rotten Pistols

Swamp City Fitness – All Day Swamp City WOD Warm-up :30 ankle stretch on bench each leg 5 slow and lows 5 quad stretch toe touch each leg 50 jumping jacks 15m perfect stretch 15m Samson stretch 50 lateral hops over line :30 calf stretch each leg...
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Ironman Lives!

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC Routine :10 hang 10 ring rows 200m run 5 slow and lows 10 beat swings 10 pike push-up with leg kick 200m run 4 quad stretch toe touch each leg 10 jump squats Strength Strength-Week...
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2-Pac 2’sday

Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up :30 calf stretch per leg 50 jumping jacks 10 beat swings 20 jumping lunges 50 DU or 100 SU 400m run 10 good mornings 10 KB single leg RDLs (per leg) 5 jumping berzerker lunges 20 skater...
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