WOD

Swamp City WOD – Sun, May 5

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Spock (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: […]

Read More

Swamp City WOD – Sat, May 4

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press […]

Read More

Swamp City WOD – Fri, May 3

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine 20 Banded Pass Throughs 20 Banded Shoulder Press -into- 8:00 AMRAP 3 Inch […]

Read More

Swamp City WOD – Thu, May 2

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) […]

Read More

Swamp City WOD – Wed, May 1

Author: biz wallace On: Apr 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 Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 […]

Read More

Swamp City WOD – Mon, Apr 29

Author: biz wallace On: Apr 28, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd […]

Read More

Swamp City WOD – Sun, Apr 28

Author: biz wallace On: Apr 27, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over Dumbbells (KG conv: 22.5/15 DBs) Independence 30-20-10 Dumbbell Power […]

Read More

Swamp City WOD – Sat, Apr 27

Author: biz wallace On: Apr 26, 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- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box […]

Read More

Swamp City WOD – Fri, Apr 26

Author: biz wallace On: Apr 25, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty […]

Read More

Swamp City WOD – Thu, Apr 25

Author: biz wallace On: Apr 24, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-Second Ski (or Row) 10 Roll and Reach 10 Iron Cross 10 Scorpions […]

Read More