SEALgrinderPT 11-10-11

MHFWS – 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 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 – 10

then…

“MHFWS”
20 Burpees
Run 1 mi.
20 Burpees
Run 800 m
20 Burpees
Run 400 m
20 Burpees
Sprint 200 m
20 burpees
Run 1 mi
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PM workout
3 rounds for time – Kokoro Core-Ab workout
15 toe to bars
10 burpees
25 hollow rock
25 air squats

Yoga cobra stretch – 10 breath
Yoga frog stretch – 10 breath
Plie squat stretch – 10 breath
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout designed for Zak S, Chris H, Cody S, Justin N, Shane P, Jake B., Brian P, Felix S, John R, Dan R, Anne L, Travis R and every athlete that wants to improve their body and mind.

Post time below in comments.