WOD

Swamp City WOD – Sun, Jun 9

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders […]

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Swamp City WOD – Sat, Jun 8

Author: biz wallace On: Jun 07, 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 30 seconds Single Unders or 30 Plate Hops 10 Suitcase […]

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Swamp City WOD – Fri, Jun 7

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 […]

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Swamp City WOD – Wed, Jun 5

Author: biz wallace On: Jun 04, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 5 Deadlifts (empty bar) 5 Tempo Front Squats (empty bar) […]

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Swamp City WOD – Tue, Jun 4

Author: biz wallace On: Jun 03, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row […]

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Swamp City WOD – Mon, Jun 3

Author: biz wallace On: Jun 02, 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 10 Banded Pass-throughs 10 PVC Overhead Squats 5 […]

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Swamp City WOD – Sun, Jun 2

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

Swamp City Fitness – Swamp City WOD Workout Option 1 For You (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 8 Single Arm Russian Kettlebell […]

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Swamp City WOD – Sat, Jun 1

Author: biz wallace On: May 31, 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 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle […]

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Swamp City WOD – Fri, May 31

Author: biz wallace On: May 30, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7 min AMRAP 10 […]

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Swamp City WOD – Thu, May 30

Author: biz wallace On: May 29, 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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