WOD

Swamp City WOD – Fri, Nov 1

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans […]

Read More

Swamp City WOD – Thu, Oct 31

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and […]

Read More

Swamp City WOD – Thu, Oct 31

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and […]

Read More

Swamp City WOD – Wed, Oct 30

Author: biz wallace On: Oct 29, 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 […]

Read More

Swamp City WOD – Wed, Oct 30

Author: biz wallace On: Oct 29, 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 […]

Read More

Swamp City WOD – Wed, Oct 30

Author: biz wallace On: Oct 29, 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 […]

Read More

Swamp City WOD – Tue, Oct 29

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 […]

Read More

Swamp City WOD – Mon, Oct 28

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

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 […]

Read More

Swamp City WOD – Mon, Oct 28

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

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 […]

Read More

Swamp City WOD – Sun, Oct 27

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Candy Corn (Time) Freedom (RX’d) Every minute (14 minutes) 10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30)) 10 Push Ups […]

Read More