WOD

Swamp City WOD – Sat, Jan 4

Author: biz wallace On: Jan 03, 2025 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm-Up (10-12 minutes) – into – 3 sets: 10 Roll and Reach 5 Inch […]

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Swamp City WOD – Thu, Jan 2

Author: biz wallace On: Jan 01, 2025 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Glute Bridges 10 Suitcase Deadlifts (each) 10 Cat Cows 10 […]

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Swamp City WOD – Thu, Jan 2

Author: biz wallace On: Jan 01, 2025 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Glute Bridges 10 Suitcase Deadlifts (each) 10 Cat Cows 10 […]

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Swamp City WOD – Wed, Jan 1

Author: biz wallace On: Dec 31, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep […]

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Swamp City WOD – Wed, Jan 1

Author: biz wallace On: Dec 31, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep […]

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Swamp City WOD – Tue, Dec 31

Author: biz wallace On: Dec 30, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Cossack Squats 4 Inchworms 6 Step Back Lunges 8 Single […]

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Swamp City WOD – Mon, Dec 30

Author: biz wallace On: Dec 29, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * […]

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Swamp City WOD – Sun, Dec 29

Author: biz wallace On: Dec 28, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 Holly Jolly Everything (Time) Freedom (RX’d) 3 rounds 400m Run (Or 15x50ft Shuttle Run) 75ft Handstand Walk (Or 6 Wall […]

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Swamp City WOD – Sat, Dec 28

Author: biz wallace On: Dec 27, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box […]

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Swamp City WOD – Fri, Dec 27

Author: biz wallace On: Dec 26, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes […]

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