Run Pushup wod 10-3-14

Run and Pushup – WOD
warmup w/ 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
SGPT hip mobility drill (groiner)  – 3
   Mountain climbers  – 25 – two count
  Pushups – regular  20
   Swimmers chest stretch – 10
  alternate hand forward hand back pushups  – 15
High Jack High Jill  – 10 each arm
Cherry Pickers  – 10
  airborne heismans  – 20
  standing pause air squat  – 30 seconds
  divebomber pushups  – 10
  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  – 50
  pushups with sideways walk  – 20
thai plank  – 10 each side
leg levers  – 25
reverse crunches  – 20
   sitting calf stretch  – 10then….

then…

Complete as many rounds as possible in 15 minutes of:
run 400 meters
25 Push-ups
*can substitute rowing 250 meters

then rest 3 hours or more and…

evening workout
3 rounds for time
15 toe to bar
15 plank to star
15 pike (jackknife)

Yoga cobra  stretch – 10
Yoga frog  stretch – 10
  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 Zak S, Will M, Will P, Cody S, Brian F, Travis Y, Justin N, Shane P, Jake B. , Travis R and every athlete that wants to improve their body and mind.

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"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

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