Swamp City WOD – Wed, Nov 15
Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe […]
Swamp City WOD – Tue, Nov 14
Swamp City Fitness – Swamp City WOD Warm-up Strength 22 Min Double Under Work Pistols Handstand Muscle Ups Double Bar (AMRAP – Rounds and Reps) Get 2 Bars Out. 1 […]
Swamp City WOD – Tue, Nov 14
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 Squats 10 Push Ups 10 Beat Swings 10 Starfish Toe Touch 2 Slow and Lows 3 Quad Stretch […]
Swamp City WOD – Mon, Nov 13
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 50 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups […]
Swamp City WOD – Mon, Nov 13
Swamp City Fitness – Swamp City WOD Warm-up 300M Row 20 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups […]
Swamp City WOD – Sat, Nov 11
Swamp City Fitness – Swamp City WOD Warm-up 3 rounds to warm up: 10cal bike or row 30s dead hang 5 deep lunge thoracic rotations each side 5 wall facing […]
Swamp City WOD – Fri, Nov 10
Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds […]
Swamp City WOD – Thu, Nov 9
Swamp City Fitness – Swamp City WOD Warm-up knee together feet together squats Skill 26 Min 2 Min Cumulative Hang 2 Min Handstand Work 100M Farmers Carries (70’s/53’s) 2 Min […]
Swamp City WOD – Wed, Nov 8
Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe […]
Swamp City WOD – Tue, Nov 7
Swamp City Fitness – Swamp City WOD Warm Up Lightweight KB Warmup 10 Single Arm KB Swings (each arm) 10 Goblet Squats 10 Goblet Side Lunges 10 Twisting Hip Hinge […]