WOD: Behind Enemy Lines

Workout
3 rounds, 1:30 on, 20s off

• Jump off box, land and roll
• Superman plank + band pull + feet kicking
• Jacobs Ladder with weighted backpack
• Back Crawl
• Sandbag drag
• Rope Climb
• Rower

Results
Very cool "theme" workout tonight.  It had all the parts of a Navy SEALs mission.  The first station was like jumping out of plane - jump, land, roll, repeat.  The superman plank represented swimming to shore.  On your stomach with feet kicking, grab the bands and do a sort of breast stroke.

Then we move on to the jacobs ladder which I guess was like running up a hill.  We threw the backpack on for that one.  Next was the back crawls.  Lying on your back, use your feet and shoulders to inch backward, up and down the gym.  Then it was on to the body drags.  All 3 sandbags were tied together and we just dragged them around.  I'm not sure  how much they weighed, but it was enough.

Next was the rope climb.  The rope was tied to the pull up system.  Starting on the floor sitting down, grab the rope and pull yourself up to a standing position.  From there I just did a rope pull-up because i couldn't actually climb it.  Then lower yourself back to the ground and repeat.

And we finished up with a row back out to sea.  I pushed myself pretty hard on the rower tonight and it felt pretty good.  Oh and someone screwed the order in the first round, so Jason made us start over....so we actually did about 3 and half rounds.