SEALgrinderPT 4-2-13

McCluskey – WOD
Hero Jason McCluskey fallen
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
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 – 10



Three rounds of:
9 Muscle-ups – substitute 4 ring dips and 3 ring pullups for each muscleup
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

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

Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.

Yoga cobra stretch – 10 breath
Yoga frog stretch – 10 breath
Plie squat stretch – 10 breath
10 minutes of deep breathing/meditation/visualization

Question: What is a book you recommend to read to help you find your why and to learn how to finish the drill?

We like the book Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10. This book will teach you how to dig down deep and never ever give up.

Post time below in comments.

About the Author:

Are you looking to achieve big goals? Do you have a big event on the horizon and you want to finish the drill?

Wanting to complete a Spartan, GORUCK, Tough Mudder or SEALFIT 20X Challenge?

Get individual coaching from former Navy SEAL Coach Brad McLeod. Check out SGPT coaching here:

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