WOD

Swamp City WOD – Sat, Jul 13

Author: biz wallace On: Jul 12, 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 2 Zombie Rope Climbs 10-second Handstand Hold 5 Pike Push […]

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Swamp City WOD – Fri, Jul 12

Author: biz wallace On: Jul 11, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press -into- 8:00 […]

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Swamp City WOD – Wed, Jul 10

Author: biz wallace On: Jul 09, 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 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase […]

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Swamp City WOD – Tue, Jul 9

Author: biz wallace On: Jul 08, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes […]

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Swamp City WOD – Mon, Jul 8

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

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg […]

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Swamp City WOD – Sun, Jul 7

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Patriotism (10 Rounds for time) Freedom (RX’d) Every 1:00 (10:00) 100m Run 5 Burpee Pull Ups Independence Every 1:00 (10:00) […]

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Swamp City WOD – Sat, Jul 6

Author: biz wallace On: Jul 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- 5 Inch Worms 5 Cat/Cow 10 Alternating V-Ups 5 Deadlifts (empty bar- […]

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Swamp City WOD – Fri, Jul 5

Author: biz wallace On: Jul 04, 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- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows […]

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Swamp City WOD – Thu, Jul 4

Author: biz wallace On: Jul 03, 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- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 […]

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Swamp City WOD – Wed, Jul 3

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or […]

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