WOD

Swamp City WOD – Mon, Mar 11

Author: biz wallace On: Mar 10, 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 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 […]

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Swamp City WOD – Sun, Mar 10

Author: biz wallace On: Mar 09, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG […]

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Swamp City WOD – Sat, Mar 9

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 […]

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Swamp City WOD – Fri, Mar 8

Author: biz wallace On: Mar 07, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts […]

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Swamp City WOD – Thu, Mar 7

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg […]

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Swamp City WOD – Wed, Mar 6

Author: biz wallace On: Mar 05, 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 […]

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Swamp City WOD – Tue, Mar 5

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- […]

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Swamp City WOD – Sun, Mar 3

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Pickled Eggs (Time) Freedom (RX’d) For Time: 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall […]

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Swamp City WOD – Sat, Mar 2

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups […]

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Swamp City WOD – Fri, Mar 1

Author: biz wallace On: Feb 29, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus […]

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