Swamp City WOD – Mon, Oct 16
Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 Push Ups 10 Beat Swings 10M Samson Stretch 10M Inchworms 2 Slow and Lows 3 Quad Stretch Toe Touch […]
Swamp City WOD – Sat, Oct 14
Swamp City Fitness – Swamp City WOD Warm-up 600m run or row 10m samson 10m inchworm 3 rounds 20 band good morning 20 band face pull Strength 5 rounds without […]
Swamp City WOD – Fri, Oct 13
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 30 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Bear Crawl 30 Jumping Jacks 10 Beat Swings 10M Toy […]
Swamp City WOD – Thu, Oct 12
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 sec hang 30 Jumping Jacks 20 Dubs or 50 Singles 10 Squats 10 Beat Swings 30 Jumping Jacks 20 […]
Swamp City WOD – Wed, Oct 11
Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 Beat Swings 10 Down Dog Push Ups 3 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 10 […]
Swamp City WOD – Tue, Oct 10
Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 Beat Swings 10 Lunges 10 Squats 10 Push Ups to Runners Position Stretch 2 Slow and Lows 3 Quad […]
Swamp City WOD – Mon, Oct 9
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 Beat Swings 10 Squats 10 Push Ups 5 Burpees 200M Run 10 Beat Swings 2 Slow and Lows 3 […]
Swamp City WOD – Sat, Oct 7
Swamp City Fitness – Swamp City WOD Warm-up 4 rounds 300m row 10 good mornings (start body weight, add resistance) 10 squats 5 lunges each leg 5 inch worms Push […]
Swamp City WOD – Fri, Oct 6
Swamp City Fitness – Swamp City WOD Warm Up 40 Dubs or 90 Singles 30 Jumping Jacks 10 Beat Swings PVC Routine 10 Beat Swings 30 Jumping Jacks 40 Dubs […]
Swamp City WOD – Thu, Oct 5
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Beat Swings With a (15lb/10lb) Plate Perform: 10 Twists 10 Shoulder Presses 10 Tricep Extensions 10 Hip to […]