Swamp City WOD – Tue, Jan 14
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note […]
Swamp City WOD – Mon, Jan 13
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches 3 Muscle Snatch (empty bar) 3 Hang […]
Swamp City WOD – Mon, Jan 13
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches 3 Muscle Snatch (empty bar) 3 Hang […]
Swamp City WOD – Mon, Jan 13
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches 3 Muscle Snatch (empty bar) 3 Hang […]
Swamp City WOD – Sat, Jan 11
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Banded Pull Aparts 5 Bench Press (build in weight) […]
Swamp City WOD – Fri, Jan 10
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) […]
Swamp City WOD – Fri, Jan 10
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) […]
Swamp City WOD – Fri, Jan 10
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) […]
Swamp City WOD – Fri, Jan 10
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) […]
Swamp City WOD – Thu, Jan 9
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench […]