Swamp City WOD – Sat, Jul 22
Swamp City Fitness – Swamp City WOD Warm Up 2 min bike 10m samson 10m inchworm 3 rounds: 10 slow squats 10 band goodmornings 20 band face pulls Metcon Metcon […]
Swamp City WOD – Fri, Jul 21
Swamp City Fitness – Swamp City WOD Warm Up 400M Run PVC Routine Strength Week 1 of 6 Back Squats 5 Reps of the Following: 2 Rounds @ 45% of […]
Swamp City WOD – Thu, Jul 20
Swamp City Fitness – Swamp City WOD Warm Up 600M Row 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 600M Pond Run 10 Beat […]
Swamp City WOD – Wed, Jul 19
Swamp City Fitness – Swamp City WOD Warm Up 30 Jumping Jacks 30 Dubs or 75 Singles 10 Beat Swings 10M Samson Stretch 10 Starfish Toe Touch 10M Forward Scoops […]
Swamp City WOD – Tue, Jul 18
Swamp City Fitness – Swamp City WOD Warm Up 15/12 Cal Bike 10 Beat Swings 5 Burpees 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat […]
Swamp City WOD – Mon, Jul 17
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Squats 10 Push Ups 10 Beat Swings 10 Lunges 10 Side Lunges 30 Jumping Jacks 10 Beat Swings […]
Swamp City WOD – Fri, Jul 14
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Establish your heaviest PushPress Complex: 2 Push Press 2 Back Rack Push Press 2 OHS 2 […]
Swamp City WOD – Thu, Jul 13
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Beat Swings 2 Slow and Lows 2 Quad Stretch Toe Touch (each leg) 6 Stationary Inchworms 10 Beat […]
Swamp City WOD – Wed, Jul 12
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Beat Swings 10 Starfish Toe Touch 10M Samson Stretch 10M Forward Scoops 400M Run 10 Beat Swings 30 […]
Swamp City WOD – Tue, Jul 11
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 30 Dubs or 75 Singles 30 Jumping Jacks 6 Sun Salutation to Down Dog Push Ups 6 Perfect Stretches […]