WOD

Swamp City WOD – Wed, Apr 24

Author: biz wallace On: Apr 23, 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 – Tue, Apr 23

Author: biz wallace On: Apr 22, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) 5 […]

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Swamp City WOD – Sun, Apr 21

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 […]

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Swamp City WOD – Sat, Apr 20

Author: biz wallace On: Apr 19, 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 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle […]

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Swamp City WOD – Fri, Apr 19

Author: biz wallace On: Apr 18, 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- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 […]

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Swamp City WOD – Thu, Apr 18

Author: biz wallace On: Apr 17, 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 Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass […]

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Swamp City WOD – Wed, Apr 17

Author: biz wallace On: Apr 16, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back * High knee karaoke […]

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Swamp City WOD – Tue, Apr 16

Author: biz wallace On: Apr 15, 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 Pass Throughs -into- 7:00 AMRAP 5 Inch […]

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Swamp City WOD – Mon, Apr 15

Author: biz wallace On: Apr 14, 2024 Categories: WOD Comments Disabled

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 Bike (easy pace) 10 Banded Pull Through (Left) […]

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Swamp City WOD – Sun, Apr 14

Author: biz wallace On: Apr 13, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 PO’BOY (6 Rounds for time) Freedom (RX’d) 6 sets: 250/200m Row 6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box […]

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