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 – Tue, Dec 3
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 7:00 AMRAP 10 Lateral Ski Hops 30-second Jump Rope 45-second Row 2. Workout Prep 2 […]
Swamp City WOD – Tue, Dec 3
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 7:00 AMRAP 10 Lateral Ski Hops 30-second Jump Rope 45-second Row 2. Workout Prep 2 […]
Swamp City WOD – Mon, Dec 2
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 5 […]
Swamp City WOD – Mon, Dec 2
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 5 […]
Swamp City WOD – Mon, Dec 2
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 5 […]
Swamp City WOD – Sun, Dec 1
Swamp City Fitness – Swamp City WOD Workout Option 1 Turkey Trot (Time) Freedom (RX’d) 4 rounds 400m Run 25 GHDs (or 25 V-Ups) Independence 4 rounds 400m Run 20 […]
Swamp City WOD – Sat, Nov 30
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 10:00 AMRAP 10 Roll and Reach 10 Banded Presses 10 Banded Good […]
Swamp City WOD – Fri, Nov 29
Announcements ***BLACK FRIDAY SPECIAL*** BUY A $15 DROP-IN GET ONE FREE BUY A MONTH GET ONE FREE BUY A YEAR GET ONE FREE BUY A PUNCH CARD GET ONE FREE […]
Swamp City WOD – Thu, Nov 28
Announcements ***BLACK FRIDAY SPECIAL*** BUY A $15 DROP-IN GET ONE FREE BUY A MONTH GET ONE FREE BUY A YEAR GET ONE FREE BUY A PUNCH CARD GET ONE FREE […]