Swamp City WOD – Wed, Sep 25
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building) 5 Cat/Cows […]
Swamp City WOD – Tue, Sep 24
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Air Bike 5 Inch Worms 3 Broad Jump + Vertical Jump 2. […]
Swamp City WOD – Mon, Sep 23
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Ski or Row 5 Deadlifts (empty bar – build across) 1 Rope Climb […]
Swamp City WOD – Sun, Sep 22
Swamp City Fitness – Swamp City WOD Workout Option 1 Tamales (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Bench Press (155/95) Partner Holds Double Kettlebell Front Rack (2×53/2×35) (KG conv: […]
Swamp City WOD – Sat, Sep 21
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossacks Squats 10 Banded Pass Throughs 10 RIng Row […]
Swamp City WOD – Fri, Sep 20
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Single Unders 10 Alternating V-Ups 5 Inch Worms 2. Workout Prep 2 […]
Swamp City WOD – Thu, Sep 19
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs […]
Swamp City WOD – Wed, Sep 18
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10 Roll and […]
Swamp City WOD – Tue, Sep 17
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises […]
Swamp City WOD – Mon, Sep 16
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and […]