WOD

Swamp City WOD – Thu, Dec 26

Author: biz wallace On: Dec 25, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings […]

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Swamp City WOD – Wed, Dec 25

Author: biz wallace On: Dec 24, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 1:00 Row 10 Roll and Reach 5 Pike Push Ups […]

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Swamp City WOD – Tue, Dec 24

Author: biz wallace On: Dec 23, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Plate Hops 10 Alternating V-Ups 3 Muscle Cleans (empty […]

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Swamp City WOD – Tue, Dec 24

Author: biz wallace On: Dec 23, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Plate Hops 10 Alternating V-Ups 3 Muscle Cleans (empty […]

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Swamp City WOD – Mon, Dec 23

Author: biz wallace On: Dec 22, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30 Single Unders 10 Cossack Squats 10 Lunges (in place) 5 […]

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Swamp City WOD – Mon, Dec 23

Author: biz wallace On: Dec 22, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30 Single Unders 10 Cossack Squats 10 Lunges (in place) 5 […]

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Swamp City WOD – Sun, Dec 22

Author: biz wallace On: Dec 21, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 “Core Memories” (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal […]

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Swamp City WOD – Sat, Dec 21

Author: biz wallace On: Dec 20, 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 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 […]

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Swamp City WOD – Fri, Dec 20

Author: biz wallace On: Dec 19, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or […]

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Swamp City WOD – Fri, Dec 20

Author: biz wallace On: Dec 19, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or […]

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