SEALgrinderPT 7-8-11

“The Burner” 5 rounds – WOD
first do 30 min. 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 with pole – 10
Hip swivel kicks forward – 15 each leg
Hip swivel kicks sideways – 15 each leg
Jumping jacks – 25
hip mobility drills ( Mtn Athlete HIM 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 hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
sitting flutter kicks – 25
reverse crunches – 20

You can scale up on each of these exercises and add more to each one.

then….

“The Burner” – WOD
5 rounds for time
25 box jumps (24 inch box)
15 wide pushups
200 meter sprint – sub 12 meter touch and go sprints if inside
25 double unders (or 125 jump ropes)
15 knee to elbows (KTE”s)

then…
Yoga cobra stretch – 10
Yoga frog stretch – 10 minutes
Yoga downward dog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

Navy SEAL workout designed for Shane, Brian P, John R, Felix, Anne, JP, Chuck B, Ben R, Zak S, Per H, Billy M, Mike S, Nick L, Brandon J, Lydia H, Christopher H, Will V and Jake B – and every athlete that wants to improve their body and mind.

Photo by Kath Knox – CrossFit North Atlanta – Thanks Kath!

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