WOD

Swamp City WOD – Fri, Jun 21

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength […]

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Swamp City WOD – Thu, Jun 20

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High […]

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Swamp City WOD – Tue, Jun 18

Author: biz wallace On: Jun 17, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups […]

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Swamp City WOD – Mon, Jun 17

Author: biz wallace On: Jun 16, 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 Empty […]

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Swamp City WOD – Sun, Jun 16

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Cleveland Cavaliers (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 10 Burpee […]

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Swamp City WOD – Sat, Jun 15

Author: biz wallace On: Jun 14, 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 :30 Jump Rope 10 Skater Side Jumps 10-second Handstand Hold […]

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Swamp City WOD – Fri, Jun 14

Author: biz wallace On: Jun 13, 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 – Thu, Jun 13

Author: biz wallace On: Jun 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- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft […]

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Swamp City WOD – Wed, Jun 12

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike 10 Bent Over Banded Rows 5 Inch Worms 10 Box […]

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Swamp City WOD – Tue, Jun 11

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings […]

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