WOD

Swamp City WOD – Sat, Oct 5

Author: biz wallace On: Oct 04, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach 5 Suitcase […]

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Swamp City WOD – Fri, Oct 4

Author: biz wallace On: Oct 03, 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- 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 […]

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Swamp City WOD – Thu, Oct 3

Author: biz wallace On: Oct 02, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 […]

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Swamp City WOD – Wed, Oct 2

Author: biz wallace On: Oct 01, 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 […]

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Swamp City WOD – Tue, Oct 1

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups 2. Workout […]

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Swamp City WOD – Mon, Sep 30

Author: biz wallace On: Sep 29, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 […]

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Swamp City WOD – Sun, Sep 29

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Name that Tune (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups (Or V-Ups) Independence 5 rounds: […]

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Swamp City WOD – Sat, Sep 28

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 10 […]

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Swamp City WOD – Fri, Sep 27

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 100m Run (Build in pace) […]

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Swamp City WOD – Thu, Sep 26

Author: biz wallace On: Sep 25, 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 45-second Row OR (10yd Sled Pull Standing […]

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