SEALgrinderPT 4-11-12

Severin  –  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….

“Severin”
for time
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

PM workout
200 situps for time

then…
    Yoga cobra stretch   – 10
   Yoga frog stretch  – 10 minutes
   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., Cesar R.,  Shane P, Justin N,  Travis R.,  Jake B, and every athlete that wants to improve their body and mind.

Post time below in comments.