WOD

Swamp City WOD – Wed, Sep 4

Author: biz wallace On: Sep 03, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty […]

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Swamp City WOD – Tue, Sep 3

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups […]

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Swamp City WOD – Mon, Sep 2

Author: biz wallace On: Sep 01, 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 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power […]

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Swamp City WOD – Sat, Aug 31

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row 2:00 Run -into- 10:00 AMRAP 10 Kip Swings (on rings) 10 Alternating V-Ups […]

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Swamp City WOD – Fri, Aug 30

Author: biz wallace On: Aug 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 5 Kip Swings 10 Ring Rows 10 Banded Pass Throughs […]

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Swamp City WOD – Thu, Aug 29

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Roll and Reach 10 Bird Dogs 3 Deadlifts (empty bar […]

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Swamp City WOD – Wed, Aug 28

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Air Bike 5 Inch Worms 10 Deadbugs 10 Dynamic Squat Stretches 3 […]

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Swamp City WOD – Tue, Aug 27

Author: biz wallace On: Aug 26, 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 3 Inch Worms 5 Clean Grip Deadlifts […]

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Swamp City WOD – Mon, Aug 26

Author: biz wallace On: Aug 25, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm […]

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Swamp City WOD – Sat, Aug 24

Author: biz wallace On: Aug 23, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs 10 […]

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