WOD

Fast Friday’s

Author: SCF On: Apr 16, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 Sec Hang 800M Run/Row 10 Beat Swings PVC Routine 10 Kipping Beat Swings Skill Introduction to Slack-lining How to safely step up using PVC pipe. Attempting Stationary balance Look forward to...
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Thor’sday Chipper

Author: SCF On: Apr 15, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Jumping Jacks 5 Slow and Lows 30M Bear Crawls 15M Inch Worms 15M Burpee Braod Jumps 4 Samson Stretches (each leg) 4 Quad Stretch Toe Touch (each leg) Strength 16 Min AMRAP: Thor’s Hammer...
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4/14/21

Author: SCF On: Apr 14, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 sec hang 400M Run 10 Beat Swings PVC Routine 3 Rig Raises (narrow and wide) 10 Kipping Beat Swings Strength Shoulder Press EMOM 1:20 4 Front Rack (narrow) 4 Back Rack (wide) Metcon 5 Rounds:...
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4/13/21

Author: SCF On: Apr 13, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 2 Rounds: 40 Dub’s or 100 Singles 2 Turkish Getups (each leg) 4 Slow and Lows 15M Burpee Bread Jumps 30M Skipping High Jumps 8 Jumping Squats Cash Out: 4 Quad Stretch Toe Touch (each leg)...
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4/12/21

Author: SCF On: Apr 12, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10 Lunges 10 Side Lunges 10 Beat Swings 40 Jumping Jacks 10 Push Ups 20 Skater Hops 5 Pike Push Ups 40 Jumping Jacks 10 Kipping Beat Swings Ankle and Calf Stretch 30sec (each leg) 10 Down...
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April 9th, 2021

Author: SCF On: Apr 09, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 5 Slow and Lows 5 berzerker lunges 10 beat swings 8 Jumping Squats 20 skater hops 10m bear crawl 10 kipping beat swings 10 Box Jumps 10 BB good mornings 10 BB RDLs Skill Discuss the Wod...
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April 8th, 2021

Author: SCF On: Apr 08, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 3 rig raises-snatch grip (wide grip) 10 second hang 10m Samson stretch 5 slow and lows 10 jump squats 10m bear crawl 20m high skips 10 ring rows Skill Handstand Progressions Somersaults...
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April 7th, 2021

Author: SCF On: Apr 07, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 10m burpee broad jump 3 rig raises 10 beat swings 10 lemon squeezers 10 supermans 3 wall walks 10m burpee broad jump 10 kipping beat swings 50 jumping jacks Strength 16mkin AMRAP...
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April 6th 2021

Author: SCF On: Apr 06, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inch worms 10m duck walk 10 jump squats 10 push ups 4 quad stretch toe touch (each leg) 10 lunges 400m run Strength Bench & Pistols Work up to 8 Rep Max on Bench 4 Rounds of 8...
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Back to Work

Author: SCF On: Apr 05, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU or 120 SU 5 slow and lows 40 DU or 100 SU 5 berzerker lunges 30 DU or 80 SU 5 burpees 20 DU or 50 SU 10 beat swings 4 Quad Stretch Toe Touch (each leg) Skill Turkish Get-ups and Kipping Beat...
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