Swamp City WOD – Thu, Dec 15 Author: SCF On: Dec 14, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Push Ups 10 Beat Swings 10 Squats 200M Run 2 Slow and Lows 2 Quad Stretch Toe Touch […] Read More
Swamp City WOD – Wed, Dec 14 Author: SCF On: Dec 13, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 12Min EMOM: 10 Cal Row + 2 Burpees 10 Cal Bike + 10 Squats 8 Beat Swings + 20 Plank Jacks […] Read More
Swamp City WOD – Tue, Dec 13 Author: SCF On: Dec 12, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 500M Row Shoulder Circles Beat Swings 4 Pike Push Ups 4 Breakdance Burpees 2 Slow and Lows 2 Quad Stretch Toe […] Read More
Swamp City WOD – Mon, Dec 12 Author: SCF On: Dec 11, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Sec Hang 4 Firefighter Burpees 2 Slow and Lows 2 Quad Stretch Toe Touch 400M Run 10 Beat […] Read More
Swamp City WOD – Fri, Dec 9 Author: SCF On: Dec 08, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 10 Squats 10 Push Ups 10 Beat Swings 30 Jumping Jacks 5 Stationary Inch Worms 10 Jumping Squats […] Read More
Swamp City WOD – Thu, Dec 8 Author: SCF On: Dec 07, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 16 Min AMRAP Thors Hammer 30/30/40 2 Slow and Lows 2 Quad Stretch Toe Touch Strongman Farmers Carries (35’s/25’s) 2 rope […] Read More
Swamp City WOD – Wed, Dec 7 Author: SCF On: Dec 06, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 6 of the 9 week Strength Cycle. Back Squat 40% 1×5 50% 1×5 60% 1×3 […] Read More
Swamp City WOD – Tue, Dec 6 Author: SCF On: Dec 05, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 20/15 Cal Bike 30 Dubs Singles 10 Starfish Toe Touch 20M Toy Soldiers 10 Beat Swings 4 Slow and Lows 4 […] Read More
Swamp City WOD – Mon, Dec 5 Author: SCF On: Dec 04, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 10M Samson Stretch 10M Inchworms 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 […] Read More
Swamp City WOD – Sat, Dec 3 Author: SCF On: Dec 02, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD SCF WOD Race for Inclusion 5K Read More