Blog

Grippy…September 16, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m bear crawl 10m inch worm 50 DU or 100 SU 3 quad stretch toe touch per leg 10 beat swings 20 lemon squeezers 20 plank jacks 50 DU or 100 SU 10 BB good mornings 10 BB RDLs Strength Deadlifts...
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4 x 4…September 15, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC Routine :10 hang 5 narrow grip rig raises 200m run 5 slow and lows 10 beat swings 10 pike push-up with leg kick 200m run Strength Strict Press 5×5 at 70% of 1 RM Metcon 4...
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HB RYAN…September 14, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 5 berzerker lunges 10 good mornings 10 lateral lunges Strength 3 x max bicep curls 3 x max ring dips If you finish with some extra time before everyone else is done, do some...
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GOAT Day…September 9, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inchworm 10m Samson stretch 10 beat swings 40 jumping jacks 5 slow and lows 10 lemon squeezers 5 narrow grip rig raises 40 jumping jacks 10 kipping beat swings :30 ankle stretch/leg...
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Bro Stuff…September 8, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 10 pike push up with leg kick 20 banded pull aparts 10 ring rows 10 beat swings 20 lemon squeezers Strength 3 rounds 10 bench press (moderate weight-10 reps should be unbroken)...
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