Swamp City WOD – Fri, Nov 17

Author: SCF On: Nov 16, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds 10 Snatch Press 10 OHS 10 Sots Press 10 Twisting Knee Raises 10 Beat Swings 5 Scap Pulls 5 Hanging...

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Swamp City WOD – Thu, Nov 16

Author: SCF On: Nov 15, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 300M Row 10 Beat Swings 10 Down Dog Push Ups 2 Slow and Lows 10 or 15lb Plate: 10 Ground to Overhead 10 Halos 10 Tricep Ext 10 Hip to Hip Over Shoulder 10 Squat Press 10 Twisting Knee Raises 10 Beat Sings...

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Swamp City WOD – Wed, Nov 15

Author: SCF On: Nov 14, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Foam Roller Hip Hinges 10M Duck Walks 8 Kang Squats 10 Beat Swings 10 Side Lunges...

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Swamp City WOD – Wed, Nov 15

Author: SCF On: Nov 14, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Foam Roller Hip Hinges 10M Duck Walks 8 Kang Squats 10 Beat Swings 10 Side Lunges...

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Swamp City WOD – Tue, Nov 14

Author: SCF On: Nov 13, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Strength 22 Min Double Under Work Pistols Handstand Muscle Ups Double Bar (AMRAP – Rounds and Reps) Get 2 Bars Out. 1 for Snatch, 1 for Deadlift 16 Min AMRAP: 20 Abmat Situps 8 Deadlifts 55%...

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Swamp City WOD – Tue, Nov 14

Author: SCF On: Nov 13, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 Squats 10 Push Ups 10 Beat Swings 10 Starfish Toe Touch 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 5 single arm KB Rows (each arm) 5 single arm KB Swings (each arm) 5 single...

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Swamp City WOD – Mon, Nov 13

Author: SCF On: Nov 12, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 50 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) Strength Week 5 of 6 25 Min to Complete:...

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Swamp City WOD – Mon, Nov 13

Author: SCF On: Nov 12, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 300M Row 20 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 12/10 Cal Bike Strength Week 5 of 6 25...

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Swamp City WOD – Sat, Nov 11

Author: SCF On: Nov 10, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 3 rounds to warm up: 10cal bike or row 30s dead hang 5 deep lunge thoracic rotations each side 5 wall facing overhead squats 10 single leg calf raises (each side) Metcon Constantly varied, functional movements...

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Swamp City WOD – Fri, Nov 10

Author: SCF On: Nov 09, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds 10 Snatch Press 10 OHS 10 Sots Press 10 Twisting Knee Raises Strength Week 4 of 6 25 Min to Complete:...

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