WOD

Swamp City WOD – Tue, Aug 13

Author: biz wallace On: Aug 12, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase […]

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Swamp City WOD – Mon, Aug 12

Author: biz wallace On: Aug 11, 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- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches […]

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Swamp City WOD – Sun, Aug 11

Author: biz wallace On: Aug 10, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 Billy Bob’s (Time) Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes […]

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Swamp City WOD – Sat, Aug 10

Author: biz wallace On: Aug 09, 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 10 Cossack Squats 10 Ring Rows 5 Hand Release Push […]

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Swamp City WOD – Fri, Aug 9

Author: biz wallace On: Aug 08, 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 Deadbug Bugs 10 Roll and Reach 5 Inch Worms […]

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Swamp City WOD – Thu, Aug 8

Author: biz wallace On: Aug 07, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating […]

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Swamp City WOD – Wed, Aug 7

Author: biz wallace On: Aug 06, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty […]

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Swamp City WOD – Tue, Aug 6

Author: biz wallace On: Aug 05, 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- 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 […]

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Swamp City WOD – Sun, Aug 4

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Nurse (16 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every […]

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Swamp City WOD – Sat, Aug 3

Author: biz wallace On: Aug 02, 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 100m Run 10 Suitcase Deadlifts 5 Dumbbell Snatch (each) 10-Second […]

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