SEALgrinderPT 12-12-13

Fat Angie Sandwich WOD
warmup with 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
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 – 25
pushups with sideways walk  – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
 sitting calf stretch  – 10then….

then…

Fat Angie Sandwich WOD
for time
25 burpees
100 pullups
100 pushups
100 situps
100 squats
25 burpees

then…
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 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.

Seal Fit Stack

SGPT Upcoming Events

Personal Online Coaching

Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals

pic of brad

Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

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

learn more button