SEALgrinderPT 8-10-13

Sixer – 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….

“Sixer” – WOD
6 rounds for time
50 walking lunges
25 air squats
15 pushups
5 knee to elbows (KTE)

Jake Berman 18:31, Brad McLeod 18:34

then…
PM workout
100 situps for time

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 every athlete that wants to improve their body and mind.

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

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