Grippy saturday
Swamp City Fitness – Swamp City WOD Warm-up 1000m Row (run if too many people) 10s hang 10 good morning 10m inch worm 20s hang 10 KB RDL 10m samson […]
Run with the Wall Balls…January 14, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 50 jumping jacks 5 slow and lows 5 narrow […]
Upside Down Practice! January 13, 2022
Swamp City Fitness – Swamp City WOD Warm-up 12 minute AMRAP Thor’s Hammer 20m Pinch Plate carries 12 squeezy clips 30-20-45 hang 12-15 reverse curls Gymnastics Handstand work. Work on […]
20 Rounds?? WOWZA…January 12, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 30 jumping jacks 5 quad stretch toe touch/leg 10m bear crawl 10m inchworm 5 slow and lows 30 […]
Snatchy Snatch…January 11, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run/row PVC Routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 […]
10 for 10! January 10, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 wide grip rig raises 10 beat swings :30 couch stretch/leg :30 ankle stretch on bench/leg Overhead Squat […]
Front squats and wall balls?
Swamp City Fitness – Swamp City WOD Warm-up 600m Run or Row 10m Samson Stretch 10m Bear Crawl 10m Inch Worm 20 cossack squats each side Strength Front Squat (5×5) […]
Kalsu…Sorta….January 7, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 50 jumping jacks 5 slow and lows 5 narrow […]