Yoga wod 7-10-14

YOGA RECOVERY WORKOUT Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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Benoit wod 7-9-14

Benoit - WOD warmup w/30 min. of   Navy SEAL  workout    wrist stretch  – 10 each way    wrist rotations  – 10 each way     Arm circles 10 each way     Press, press, fling – 10     Up, back and overs – 10     Shoulder pass throughs – 10    Hip swivel kicks (forward)  – 15 each leg    Hip swivel kicks (side)  – 15 each leg     Jumping jacks  25  SGPT hip mobility (groiner)drill  – 3

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Run swim run wod 7-8-14

Run - Swim - Run workout first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit drill ) –

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GoRuck Coupon Code

goruck steals and deals

Check out the updated GoRuck coupon codes, promo codes and discounts for upcoming GoRuck events. Use your GoRuck Buddy Pass 2 for 1 deal 50% OFF July 2014 @ GoRuck.com GoRuck Deal #1 Sign up for your next GoRuck event and get Discounts on GoRuck Gear Need a New RUCK? Get 8% Off all GoRuck gear CURRENT GORUCK STEALS and DEALS - below Sign up for a GoRuck event and you will get 20%

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Ace wod 7-7-14

Ace –  WOD first do 30 minutes of  Navy SEAL  grinder PT  wrist stretch  – 10 each way  wrist rotations  – 10 each way   Arm circles 10 each way   Press, press, fling – 10   Up, back and overs – 10   Shoulder pass throughs with pole – 10  Hip swivel kicks forward  – 15 each leg  hip swivel kicks side  – 15 each leg  Jumping jacks  25 hip mobility drills (  Mtn Athlete HIM drill) –

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Yoga recovery wod 7-5-14

YOGA RECOVERY WORKOUT Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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Independence wod 7-4-14

Independence - WOD warmup with Navy SEAL workout wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 SGPT hip mobility drill (groiner) - 3 laps Mountain climbers – 25 – two

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Special Forces swim workout 7-3-14

Special Forces swim workout #5 first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit

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McCluskey wod 7-2-14

McCluskey - WOD warmup with Navy SEAL workout wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 hip mobility drills ( Mtn Athlete HUG drill) – 5 Mountain climbers – 25 – two

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The Obstacle is the Path

obstacle boulder in road

 In 1923 there was a great warlord who had the most guns, gold coins and goats of his lands. He was also a very wise man as he had traveled extensively and was well read. He believed that the people of his land were in decline as their attitudes were going downhill. The warlord devised a plan to send his soldiers down to the main road with a crude gunpowder charge to dislodge a large boulder

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Ruck march wod 7-1-14

Ruck march 7 miles - WOD first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit drill ) – 5 Mountain

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Tadpole Run 6-30-14

Tadpole Run - WOD warmup with Navy SEAL workout wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 SGPT hip mobility drill (groiner) - 3 laps Mountain climbers – 25 – two

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