Swamp City WOD – Sat, Jan 6
Swamp City Fitness – Swamp City WOD Warm Up Strength Metcon (No Measure)
Swamp City WOD – Sat, Jan 6
Swamp City Fitness – Swamp City WOD Warm Up 3 rounds 300m row 10m inchworm 5 toe touch squats 10 beat swing 20 single unders Strength 3 sets of 8-15 […]
Swamp City WOD – Fri, Jan 5
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 GHD’s PVC Routine Strength Cleans: 3 x 8 @ 65% Push Press: 3 x 8 @ 65% Fran […]
Swamp City WOD – Thu, Jan 4
Swamp City Fitness – Swamp City WOD Warm Up 50 Jumping Jacks 10 Beat Swings 10 Squats 10 Starfish Toe Touch PVC Pipe or Wooden Rod: 10 Pass Throughs 10 […]
Swamp City WOD – Wed, Jan 3
Swamp City Fitness – Swamp City WOD Warm Up 30 Jumping Jacks 10 Beat Swings 10 Squats 10M Samson Stretch 10M Inchworms 10 Beat Swings 2 Slow and Lows 3 […]
Swamp City WOD – Tue, Jan 2
Swamp City Fitness – Swamp City WOD Warm Up 3 min of Double Under Practice 10 Beat Swings 20 Jumping Jacks 10 Starfish Toe Touch 10 Down Dog Push Ups […]
Swamp City WOD – Sat, Dec 30
Swamp City Fitness – Swamp City WOD Warm Up 800m row 10 hanging shrugs 10 inchworms 5 worlds greatest stretch each side Strength For quality, not time 4 working sets […]
Swamp City WOD – Fri, Dec 29
Swamp City Fitness – Swamp City WOD Warm Up Strength Cleans: 3 x 8 @ 65% Push Press: 3 x 8 @ 65% Metcon (AMRAP – Rounds and Reps) 12 […]
Swamp City WOD – Fri, Dec 29
Swamp City Fitness – Swamp City WOD Warm Up 15/12 Assault Bike 25 Dub’s or 60 Singles 10 Beat Swings 4 Stationary Samson Stretches (each leg) 10 Side Lunges 2 […]