Don sandbag wod 6-16-14

“The Don” workout

GGbrad-sandbagfirst do 30 min. 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 – 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 count

Pushups – regular  20

Swimmers chest stretch – 10

alternate hand forward hand back pushups  – 15

airborne heismans  – 20

standing pause air squat  – 30 seconds

Standing lunge  – 20 (10 each leg)

air squat  – 50

Pushups with sideways walk  – 10

frog jump lateral jump  (1 ft high minimum) – 10

eight count bodybuilders  – 10

split jumps  – 15

situps  – 25

pushups with sideways walk  – 20

thai plank  – 10 each side

sitting flutter kicks  – 20

reverse crunches  – 20

sitting calf stretch  – 10

then….

“The Don”
66 dead lifts with sandbag #115 (or 66 tire flips)
66 box jumps 24 inches
66 kettle bell swings #55 (use sand bag if no kettle bell)
66 sit ups
66 thrusters with sandbag #55
66 pull ups
66 wall ball shots (or sand ball throws) #20
66 burpees
66 double unders
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* can be performed as a team with 99 reps and add 400 meter run between each exercise group

then…

Yoga cobra stretch   – 10

Yoga frog stretch  – 10 minutes

Plie squat stretch  – 10 (really work to get your knees out and stretch)

10 minutes of deep breathing/meditation/visualization

Navy SEAL  style workout designed for Jake B. , Travis R., Mike R, Ann Lee, Cesar, Chris Covington and every athlete that wants to improve their body and mind.

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