WOD

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 – Thu, Dec 19

Author: biz wallace On: Dec 18, 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 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 […]

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Swamp City WOD – Wed, Dec 18

Author: biz wallace On: Dec 17, 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-second Machine 5 Up Downs 10 Box Step Ups 5 […]

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Swamp City WOD – Wed, Dec 18

Author: biz wallace On: Dec 17, 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-second Machine 5 Up Downs 10 Box Step Ups 5 […]

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Swamp City WOD – Tue, Dec 17

Author: biz wallace On: Dec 16, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Ring Rows 5 Hang Power Cleans 5 Cat/Cows 10 […]

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Swamp City WOD – Tue, Dec 17

Author: biz wallace On: Dec 16, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Ring Rows 5 Hang Power Cleans 5 Cat/Cows 10 […]

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Swamp City WOD – Mon, Dec 16

Author: biz wallace On: Dec 15, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 […]

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Swamp City WOD – Mon, Dec 16

Author: biz wallace On: Dec 15, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 […]

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Swamp City WOD – Sun, Dec 15

Author: biz wallace On: Dec 14, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 Baguette (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 […]

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Swamp City WOD – Sat, Dec 14

Author: biz wallace On: Dec 13, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12:00) -into- 2 rounds 1:00 Ski 1:00 Jump Rope 2. Workout Prep […]

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