Swamp City Fitness – All Day Swamp City WOD Warm-up 16 minute AMRAP of Thor’s Hammer Thor’s Hammer KB Farmer Carries around the rig x 2-HEAVY 30-25-50 12 Squeezy Clips […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m bear crawl 10m duck walk 4 quad stretch toe touch each leg 40 jumping jacks 10 jump […]
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 50 jumping jacks :10 hang from bar 5 rig raises narrow grip 5 wall walks 5 slow and […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10 beat swings 10 jump squats 50 jumping jacks 10 BB good mornings 10 BB back […]
Swamp City Fitness – All Day Swamp City WOD Warm-up Coach led stretching & foam rolling Skill Core-not for time 100 flutter kicks 90 penguin heel taps 80 weighted Russian […]
Swamp City Fitness – All Day Swamp City WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 DU or 100 SU :45 couch stretch/leg 5 jumping berzerker lunges 4 quad stretch toe touch/leg 5 […]