Nicole workout 1-16-17

“Nicole” WOD
first do mobility wod warmup
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
SGPT hip mobility drill groiner – 5 each leg
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 hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20

You can scale up on each of these exercises and add more to each one.


As Many Rounds as Possible (AMRAP) in 20 minutes
Run 400 meters
Max rep pullups
score is highest number of pullups completed in each round. Log your rounds and post below in comments.

Question: Where can I find of wood gym rings at a good price for these workouts?

We like the CFF Pit Bull wood gym rings as they have a good price and get great reviews. It is hard to go wrong with these type of rings.

Need help with pull ups? Check out this Navy SEAL workout book

cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Bruce Lee

This workout is for all athletes looking to improve their bodies and minds.

post time for Nicole WOD in comments below.

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