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The Swamp
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  • About The Swamp/
    • About Us
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    • Mike Sperounes
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The Swamp

Community Fitness

WOD & Blog

The Swamp
  • Home/
  • About The Swamp/
    • About Us
    • Our Team
    • Facility
    • Community Events
    • The Kettlebell Club
  • Get Started/
    • Get Started
    • SWEAT Class
    • Drop Ins
    • FAQs
  • Success Stories/
    • Joanne Blake
    • Greg D'Antona
    • Dan Eccles
    • Jen Lento
    • Steve Lento
    • Matt Lyberg
    • Tom MacDerment
    • Nick Markos
    • Teghi Singh
    • Kristina Sperounes
    • Mike Sperounes
  • Schedule/
  • WOD/
  • Contact Us/
WOD & Blog RSS

WOD

June 22, 2020

Tuesday, June 23,2020

June 22, 2020/ Paddy Boscoe
Tuesday, June 23,2020

A) “ Rapunzel “
4 Rounds For Time:
400m Run
35 Abmat Sit-Ups

B) Buy-Out
OTM x 9 (:50 of work / :10 of rest )
1) Wall Sit
2) Alternating Side Lunges (Weighted Optional)
3) Weighted Good Mornings

Read More
June 22, 2020/ Paddy Boscoe/ 33 Comments
WODs
Rapunzel, 400m Run, Abmat Sit-Ups, Wall Sit, Side Lunges, Good Mornings
July 29, 2017

Sunday, July 30, 2017

July 29, 2017/ Paddy Boscoe
Sunday, July 30, 2017

" Sunday Strength "
Pausing Back Squat - 10 X 2^ (3 sec Hold)
  - THEN -
“Midline”
3 rounds, not for time:
40 AbMat Sit-Ups
40 PVC Good Mornings
:40 Hollow Hold

Read More
July 29, 2017/ Paddy Boscoe/ 14 Comments
WODs
Sunday Strength, Midline, back squat, Good Mornings, Abmat Sit-Ups, Hollow Hold
February 18, 2017

Sunday, February 19, 2017

February 18, 2017/ Paddy Boscoe
Sunday, February 19, 2017

“ABSolute Midline Madness”
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold

"Buyout"
10-Round Alternating Tabata:
Push-ups
Air Squats

Read More
February 18, 2017/ Paddy Boscoe/ 5 Comments
WODs
ABsolute Midline Madness, V-Ups, Abmat Sit-Ups, Supermans, Flutter Kicks, Good Mornings, Plank Hold, Push-Up, Air Squats
July 16, 2016

Sunday, July 17, 2016

July 16, 2016/ Paddy Boscoe
Sunday, July 17, 2016

" Sunday Strength "
Bench Press - 5 x 8 Across
 - Then -
Midline Work
3 Rounds FOR QUALITY
- 25 V-Ups
- 25 PVC Good Mornings
- 25 Russian Twists
- 1 Max Effort Plank

Read More
July 16, 2016/ Paddy Boscoe/ 14 Comments
WODs
Bench Press, V-Ups, Good Mornings, Russian Twists, Sunday Strength

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Swampscott, MA 01907 | (617) 872-2565

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