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It’s Like Fran…But Not…February 18, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 jumping jacks

:10 hang

10 good mornings

10 beat swings

200m run

50 jumping jacks

5 quad stretch toe touch/leg

5 slow and lows

10 pike push-up with leg kick

5 berzerker lunges

10 cossack squats

200m run

Back Rack Lunge (1 x 5/leg @ 40%)

Back Rack Lunge (1 x 5/leg @ 50%)

Back Rack Lunge (1 x 5/leg @ 60%)

Log weights lifted for each set!!!!

Superset each set of lunges with 20 jumping lunges

Metcon (AMRAP – Rounds and Reps)

3 x 6 minute AMRAPs with 1 minute rest in between

3 Hang Power Cleans (95/65)

6 Thrusters

9 Pull-ups/Ring Rows
Pick up where you left off each round

Score is total rounds and reps after all 3 AMRAPs

Cool Down

3 rounds

12 DB hammer curls/arm

15 DB lateral raises

12 DB strict press

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