SEALgrinderPT 11-16-11

Waiters Walk 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
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  – 10then….

Waiters walk WOD
3 rounds for time
50 lb dumbbell waiters walk 100 meters w/right arm
30 sit ups
50 lb dumbbell waiters walk 100 meters w/ left arm
30 back extensions
if no dumbbell use sandbag or kettle bell

Waiters walk video
http://www.youtube.com/watch?v=MUfVA8JFszM&feature=youtube_gdata_player

then…
  Yoga cobra stretch   – 5 minutes
 Yoga frog stretch  – 5 minutes
 Plie squat stretch  – 2 min. (really work to get your knees out and stretch)

then… 10 minutes of deep breathing/meditation/visualization

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

Post time below in comments.