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Swamp City WOD – Thu, Sep 29

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10M Inchworms 10M Samson Stretch 10 Beat Swings 3 Slow and Lows 10 Jumping Squats 3 Quad Stretch Toe Touch 10 Jumping Lunges 10 Beat Swings 10 Push Ups Strength Week 6 of the 9 week Bench Press cycle...
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Tuesday 9/27/22

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 40 Situps 10 Push Ups 10 Beat Swings 10 Squats 3 Quad Stretch Toe Touch (each side) 10 Hollow Rocks 10 Supermans 10 Beat Swings Skill Learning Heavy Yoke Carries Between 4 Sets of (building in...
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Singles Saturday

Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes Squat mobility and PVC warm up Burgener Weightlifting Snatch (3 attempts at a heavy single) Clean and Jerk (3 attempts at a heavy single) Strength Front Squat...
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Friday 9/23/22

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 sec hang YTW (5lb Plates) 4 Slow and Lows 6 Stationary Inchworms Laying Face Down YTW (no weight) RX Superman Position 25 Sit Ups 30 sec Couch Stretch 30 sec Ankle Stretch on bench...
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Clean and Jerk Day

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, 5 each position) Clean Primer: 2 lift off 2 muscle...
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