Swamp City WOD – Tue, Oct 15
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Alternating V-Ups 25ft Bear Crawl 4 Burpees 2. Workout […]
Swamp City WOD – Mon, Oct 14
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty […]
Swamp City WOD – Sun, Oct 13
Swamp City Fitness – Swamp City WOD Workout Option 1 The Law of the Jungle (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the […]
Swamp City WOD – Sat, Oct 12
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2x50ft Shuttle Run 10 Alternating V-ups 10 Box Step Ups […]
Swamp City WOD – Fri, Oct 11
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Single Arm Dumbbell Bench (each) 5 Roll […]
Swamp City WOD – Thu, Oct 10
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single […]
Swamp City WOD – Wed, Oct 9
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch -into- 8:00 AMRAP 10 Cossack […]
Swamp City WOD – Tue, Oct 8
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike 3:00 Run -into- 2 Sets: 5/4 Calorie Air Bike (build in pace) […]
Swamp City WOD – Mon, Oct 7
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty […]
Swamp City WOD – Sun, Oct 6
Swamp City Fitness – Swamp City WOD Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Push Ups Independence […]