SEALgrinderPT 1-26-12

FireGate – WOD
first 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
 SGPT hip mobility (groiner)drill  – 3 cycles
    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….

FireGate WOD
Run 1 mile
200 meter sandbag sprint (40 lbs)
50 meter overhead walking plate lunge 25 lbs
50 burpees
100 situps
150 pushups
200 meter sandbag sprint (40 lbs)
Run 1 mile

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 Cesar R, Will M, Zak S, Justin N, Shane P., and every athlete that wants to improve their body and mind.

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