SEALgrinderPT 6-10-11

Fat Angie Sandwich WOD
warmup with Navy SEAL workout
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 John R, Felix, Anne L, JP, Ben R, Per H, Mike S, Zak S, Brian P, Will V, Lydia, Christopher H, Nick L, Brandon J, Chris M, Haisam K, Ony A, Jake B, and every athlete that wants to improve their body and mind.

Post time below in comments.