SEALgrinderPT 6-21-12

Scott H. – WOD
This workout is in honor of Scott Helvenston , a former Navy SEAL and Blackwater operative who was killed in Fallujah March 31, 2004 as he guarded a convoy. We will all miss you brother. Let us all do this workout in your honor.

warmup with 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

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

sitting flutter kicks – 25

reverse crunches – 20

sitting calf stretch – 10then….

then…

Scott H. – WOD

Run 1 mile

25 Handstand pushups

25 pistols (each leg)

25 burpees

50 double unders

100 pullups

100 pushups

200 air squats

Run 1 mile

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 Shane P, Brian P, John R, Felix S, Anne L, JP, Chuck B, Ben R, Zak S, Jake B. , Travis R.,  and every athlete that wants to improve their body and mind.

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