“G.I Jane”
For time:
Every 2 min., stop the burpee pull ups and complete 20 jumping jacks. Repeat the jumping jacks every 2 min. on the minute (E2MOM) until the burpee pull ups are complete.
Foam Roll
2 Rounds ME Wall Balls (20/14)
then
Front Rack Mobility & Hip Mobility
15 min. EMOM (AHAP – try 75% of 1RM; more if you can)
750m Row TT (time trial)
Run 400m/Row 500m (on your own)
then
2 rounds (together)
“Eva”
5 Rounds for time:
*This is not a typo…
Foam Roll with everything you’ve got left… you’re going to need it.
3 rounds
3 Rounds for Time:
8 Sled Drives (AHAP)
Run 400m
then
2 rounds of ME Wall Balls (20/14)
“Wood” (Hero WOD)
5 Rounds for Time:
Foam Roll/Mobility
Row 500m (on your own)
2 rounds (together)
7 min AMRAP #1
-then-
7 min. AMRAP #2
Foam Roll
Row 500m or Run 400m
Partner WOD – “Rowing & Burpees 2.0”
Row 3000m while other partner does burpees.
This time, the partner will have to strategize how best to accomplish this WOD. DO NOT complete the whole 3000m THEN switch. For this WOD, the partners will switch AS NEEDED until the 3000m is complete. Burpees will not count toward the score unless the other partner is rowing. Also, the rowing partner must stop his/her cadence if burpees are not being performed. Score is both time to compete 3000m AND number of burpees.
Run 1 mile
2 rounds
1 Round ME Wall Balls (20/14)
20 Min. AMRAP
800m Rogue Block Carry (~10 laps at CF927)
Turf Drills/Agilities
10 min. EMOM (AHAP)
-then-
6 rounds for time:
Coach Led Mobility
3 rounds
Hip and Shoulder Mobility
“Amanda”
9-7-5
Foam Roll
