Row 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:
Row 250 meters
25 Push-ups
Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.
Post rounds completed to comments.
then rest 3 hours or more and…
PM 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.