“Nicole” WOD
first do 30 min 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 with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
SGPT hip mobility drill groiner – 5 each leg
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 hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20
You can scale up on each of these exercises and add more to each one.
then….
Nicole
As Many Rounds as Possible (AMRAP) in 20 minutes
Run 400 meters
Max rep pullups
score is highest number of pullups completed in each round. Log your rounds and post below in comments.
cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes
I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Bruce Lee
This workout is for Travis R., Travis S., Mike R., Chris H., Chris Covington, Ann Lee, and all other athletes looking to improve their bodies and minds.
post time for Nicole WOD in comments below.
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