SEALgrinderPT 7-2-11

Benoit – WOD
warmup w/30 min. of   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
 SGPT hip mobility (groiner)drill  – 3 cycles
    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  – 10

then….

Benoit – WOD
with 20# weight vest,  3 rounds for time:
1 mile run
25 x Burpees
50 x Push-ups
75 x Squats

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 Felix S, Christopher H, John R, Brian P, Matt F, Robert C, Dan R, Zak S, Justin N, Brian F., and every athlete that wants to improve their body and mind.

Post time below in comments.