WOD

Swamp City WOD – Tue, Jul 23

Author: biz wallace On: Jul 22, 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- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box […]

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Swamp City WOD – Mon, Jul 22

Author: biz wallace On: Jul 21, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug […]

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Swamp City WOD – Sun, Jul 21

Author: biz wallace On: Jul 20, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 Jelly-Filled (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Shuttle Runs 6 Line Facing Burpees after each round Each shuttle run rep is 25 […]

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Swamp City WOD – Sat, Jul 20

Author: biz wallace On: Jul 19, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike Erg or Air Bike -into- 10:00 AMRAP 30-second Single Unders 10 Banded Pass […]

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Swamp City WOD – Fri, Jul 19

Author: biz wallace On: Jul 18, 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 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell […]

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Swamp City WOD – Thu, Jul 18

Author: biz wallace On: Jul 17, 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- 7:00 AMRAP 10 Walking Lunge Steps 10 Cossack Squats 5 Med Ball […]

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Swamp City WOD – Wed, Jul 17

Author: biz wallace On: Jul 16, 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 Snatch Deadlifts (empty bar) 5 High Hang Muscle Snatch […]

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Swamp City WOD – Tue, Jul 16

Author: biz wallace On: Jul 15, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike (:30 easy, :20 mod, :10 fast) -into- 5:00 AMRAP 10 Single Leg […]

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Swamp City WOD – Mon, Jul 15

Author: biz wallace On: Jul 14, 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 3 Front Squats 4 Up Downs Over Bar 5 Kip […]

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Swamp City WOD – Sun, Jul 14

Author: biz wallace On: Jul 13, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 […]

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