WOD

Friday July 29, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings 5 wide grip rig raises 50 lateral hops over line 10 burpees 5 slow and lows 10 kipping beat...
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Thorsday 7/28/22

Swamp City Fitness – Swamp City WOD Warm-up 16min AMRAP Thor’s Hammer 20-30-40 20M Farmers Carry (70/53) Empty Bar Reverse Curles 3 Up Downs on Rope 12 Squeezy Clips Gymnastics 15 min to work on Pull Ups, Muscle Ups, T2B Progressions While...
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Wednesday July 27, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Tuesday 7/26/22

Swamp City Fitness – Swamp City WOD Warm-up 100 Jump Ropes 100M Run 10 Squats 10 Stationary Inchworms Shoulder Circles (small-large, large-small) Shoulder Hugs 10 Beat Swings 10 Twists w/knee raises 30 Double Unders or 70 Jump Ropes 10M Samson Stretch...
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Monday July 25, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear crawl 10 kipping beat swings 10 cossack squats 20 skater hops :30 couch stretch/eg...
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Friday July 22, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings 5 wide grip rig raises 50 lateral hops over line 10 burpees 5 slow and lows 10 kipping beat...
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Wednesday July 20, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Monday July 18, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m forward scoops 10 kipping beat swings 10 cossack squats 20 skater hops :30 couch stretch/eg...
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