Swamp City WOD – Thu, Dec 7
Swamp City Fitness – Swamp City WOD Warm Up 100 Singles 10 Beat Swings 20M Bear Crawl 10M Forward Scoops 10 Starfish Toe Touch 10M Samson Stretch 10M Over the […]
Swamp City WOD – Wed, Dec 6
Swamp City Fitness – Swamp City WOD Warm Up Strength Front Squats and Cleans establish the 1RM for the Cleans and then perform 2 Rounds of 5 @ 80% (remember […]
Swamp City WOD – Wed, Dec 6
Swamp City Fitness – Swamp City WOD Warm Up 500M Row PVC Routine Strength Front Squats and Cleans establish the 1RM for the Cleans and then perform 2 Rounds of […]
Swamp City WOD – Tue, Dec 5
Swamp City Fitness – Swamp City WOD Warm Up 10 Sec Hang 10 Down Dog Push Ups 10M Bear Crawl 10M Froggers 2 Slow and Lows 10 Beat Swings 10 […]
Swamp City WOD – Sat, Dec 2
Swamp City Fitness – Swamp City WOD Warm Up 600m row 10m inchworm 10m samson 10 lunge thoracic rotations – 5 rounds (increase weight/intensity each set) 15 cal bike 10 […]
Swamp City WOD – Fri, Dec 1
Swamp City Fitness – Swamp City WOD Warm-up 12/10 Cal Bike 30 Jumping Jacks 10 Beat Swing 10 Squats 10 Lunges 10 Down Dog Push Ups 10 Beat Swings 2 […]
Swamp City WOD – Thu, Nov 30
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10 Beat Swings 10 Push Ups Don’t Punch Through a Door Wrist Warm Up: 2 Rounds : 10 Forward and […]
Swamp City WOD – Wed, Nov 29
Swamp City Fitness – Swamp City WOD Warm-up 30 Jumping Jacks 10 Squats 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad […]
Swamp City WOD – Mon, Nov 27
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 20 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups […]
Swamp City WOD – Thu, Nov 23
Swamp City Fitness – Swamp City WOD Warm-up Thanksgiving Day Sampler WOD – Wodwell (Time) For Time Partner WOD (1 Works/1 Rests) 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 […]