Swamp City WOD – Mon, Dec 9
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 30-second Row 25ft […]
Swamp City WOD – Mon, Dec 9
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 30-second Row 25ft […]
Swamp City WOD – Sun, Dec 8
Swamp City Fitness – Swamp City WOD Workout Option 1 Cookie Robots (Time) Freedom (RX’d) 500m Bike Erg (Or 15/12 Calorie Air Bike) 25ft Handstand Walk (Or 50ft Bear Crawl) […]
Swamp City WOD – Sat, Dec 7
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 seconds Jump Rope 5 Up Downs 5 Suitcase Dumbbell […]
Swamp City WOD – Fri, Dec 6
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into- 8:00 AMRAP […]
Swamp City WOD – Thu, Dec 5
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs 2. Workout […]
Swamp City WOD – Thu, Dec 5
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs 2. Workout […]
Swamp City WOD – Thu, Dec 5
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs 2. Workout […]
Swamp City WOD – Wed, Dec 4
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle […]
Swamp City WOD – Wed, Dec 4
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle […]