WOD

Turn Down Thursdays… May 13, 2021

Author: SCF On: May 13, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 10 beat swings 15m bear crawl 15m inchworm with push-up 20 hollow rocks 20 supermans Shoulder stretches on […]

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Wendler Wednesdays, May 12, 2021

Author: SCF On: May 12, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine :30 hang from the bar 10 ring dips 3 narrow rig raises 3 wide grip rig raises 10 […]

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5/12 Core

Author: SCF On: May 12, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 3 rounds 100 crossbody mountain climbers (opposite knee to opposite elbow) 50 russian twists (use DB or KB or heavish object if you […]

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Tuesdays, Man… May 11, 2021

Author: SCF On: May 11, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10 beat swings 5 berzerker lunges 20 KBS 20 KB goblet squats 20 KB RDL 10 kipping beat […]

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5/10 core

Author: SCF On: May 10, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning Core Tabata! :20 on/:10 off-4 rounds each movement Hollow Hold Leg raises over object Plank Hold Supermans Windshield Wipers

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Monday Madness, May 10, 2021

Author: SCF On: May 10, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 10 no push up burpees 10 beat swings 15m bear crawl 15m quad stretch toe touch 40 […]

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Murph is Coming, May 7, 2021

Author: SCF On: May 07, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10 beat swings 30 lateral hops over a line 30 jumping jacks 5 slow and lows 5 burpee […]

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5/7 Core

Author: SCF On: May 07, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning Core Chipper 1 minute center plank 20 leg lifts :30 left side plank 20 v-ups or tuck-ups :30 right side plank 40 supermans […]

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Thirsty Thursday, May 6, 2021

Author: SCF On: May 06, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m inch worm 15m spiderman crawl 10 beat swings 10 lemon squeezers 15m duck walk 15m burpee broad jump 10 […]

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CINCO DE MAYO, May 5, 2021

Author: SCF On: May 05, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 10 BB strict press 60 DU or 120 SU 10 BB good mornings 60 DU or 120 SU […]

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