SEALgrinderPT 8-15-11

Angie  –  WOD
first do 30 min. of    Navy 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
    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  – 10then….

then….
Angie
100 pullups
100 pushups
100 situps
100 air squats
do all in a row, do not partition

PM workout
3 rounds for time
15 kettlebell swings @ 55 lbs.
15 toe to bar
15 star planks

check out the video on how to make your own kettlebell in the video section

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 Christopher H, Zak S, Travis Y, Brian F, Will P, Shane P, Justin N,  Travis R.,  Jake B, and every athlete that wants to improve their body and mind.

Post time below in comments.