Swamp City WOD – Tue, Jul 2
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets (PVC to Empty Bar) 5 Snatch Grip Deadlift 5 High […]
Swamp City WOD – Mon, Jul 1
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets 30-second Row 5 Front Squats (Build in weight) 2 […]
Swamp City WOD – Sun, Jun 30
Swamp City Fitness – Swamp City WOD Workout Option 1 Squirrel! (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 200m Run 10 Strict Handstand Push Ups Independence 15:00 AMRAP […]
Swamp City WOD – Sun, Jun 30
Swamp City Fitness – Swamp City WOD Workout Option 1 Squirrel! (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 200m Run 10 Strict Handstand Push Ups Independence 15:00 AMRAP […]
Swamp City WOD – Sat, Jun 29
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 5 Ring Rows 5 Toe Assist Ring Muscle Up Transition […]
Swamp City WOD – Fri, Jun 28
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 […]
Swamp City WOD – Thu, Jun 27
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/Cows 2. Workout […]
Swamp City WOD – Wed, Jun 26
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front […]
Swamp City WOD – Tue, Jun 25
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand […]
Swamp City WOD – Sun, Jun 23
Swamp City Fitness – Swamp City WOD Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead […]