Thorsday

Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10M Samson Stretch 4 Slow and Lows 10 Sec Hang 200M Run 10M Duck Walk 4 Firefighter Burpees 10 Beat Swings 200M Run 4 Quad Stretch Toe Touch (each leg) 10M Skipping High Jumps 10 Kipping...
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Odin’s Day

Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Singles or 40 Double Unders 4 Slow & Lows 20M Froggers 4 Berserker Lunges 4 Quad Stretch Toe Touch (each leg) 8 Down Dog Push Ups w/leg lift 4 Jumping Berserker Lunges 20M Bear Crawls...
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Snatching up a Monday

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M RUN 5 Burpees PVC Routine Bergener Warm-Up Strength Snatch Progressions 3 Rounds: 3 Snatch Grip Lift offs 3 Snatch Grip Dead Lifts 3 Dip Drive, Shrug, High Pull 3 Snatches Metcon 5 Rounds:...
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Thorenstag

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run 10M Bear Crawl 10M Burpee Broad Jump 10M Samson Stretch 10M Ostrich Walk 10 sec hang 2 Quad Stretch Toe Touch (each leg) 400M Run 10M Bear Crawl 10M Burpee Broad Jump 10M Samson Stretch...
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Odin’s Tag

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 5 Slow & Lows 4 Side Lunges (each leg) 10M Bear Crawls 10M Froggers 10 Sec Hang 10 Jumping Squats 4 Quad Stretch Toe Touch (each leg) 4 DT Burpees Strength Back Squats 2 sets...
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Tu-Thorsday

Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Row PVC Routine Strength 16 Min AMRAP Thor’s Hammer 40-20-40 Barbell Farmers Carries (115/85) 12 Squeezy Clips Plate Carries (45/35) Metcon 3 Rounds: 10M Handstand Walk or 3 Lateral...
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