WOD

Swamp City WOD – Fri, Aug 2

Author: biz wallace On: Aug 01, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 30-second Row 10 Cossacks 5 Pike Push Ups […]

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Swamp City WOD – Thu, Aug 1

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 […]

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Swamp City WOD – Wed, Jul 31

Author: biz wallace On: Jul 30, 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 Banded Good Mornings 10 Walking Lunge Steps 10 Bird […]

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Swamp City WOD – Tue, Jul 30

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 6:00 AMRAP 30-second Air Bike (build in pace) 10 Cossack […]

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Swamp City WOD – Mon, Jul 29

Author: biz wallace On: Jul 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 3 Inch Worms 5 Clean Grip Deadlifts (PVC […]

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Swamp City WOD – Sun, Jul 28

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Olympic Phryge (2 Rounds for time) Freedom (RX’d) 2 sets: 21-15-9 Kettlebell Swings (53/35) 15-12-9 Ring Dips -rest 1:1 between […]

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Swamp City WOD – Sat, Jul 27

Author: biz wallace On: Jul 26, 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- Hip Halo Warm Up + Banded 7’s -into- 3 sets: 10 Deadbugs […]

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Swamp City WOD – Fri, Jul 26

Author: biz wallace On: Jul 25, 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-seconds Jump Rope 5 Inch Worms 5 Snatch Deadlifts (PVC […]

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Swamp City WOD – Thu, Jul 25

Author: biz wallace On: Jul 24, 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 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 […]

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Swamp City WOD – Wed, Jul 24

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Row 5 […]

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