SEALgrinderPT 7-9-12

GI Jane and Run WOD
first do 30 minutes of old skool/new skool 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 with pole – 10
Hip swivel kicks forward  – 15 each leg
hip swivel kicks side  – 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
crunches  – 25
reverse crunches  – 20

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

then….

GI Jane WOD
for time
100 burpee pullups on 8 ft bar
then…
Run 3 miles for time

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

Navy SEAL style workout designed for Jake B. , Travis R., Mike R, Ann Lee, Chris Covington and every athlete that wants to improve their body and mind.

Post time and thoughts below in comments.