SEALgrinderPT 8-16-12

Ryan –  WOD
warmup 30 min.  Navy SEAL  grinder P
   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….

“Ryan”Five rounds for time of:
7 Muscle-ups
21 Burpees

Substitute for muscle up is 3 dips and 3 pull ups per muscle up.

then..cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

This workout is for Travis R., Travis S., Mike R., Chris H., Chris Covington, Ann Lee, and all other athletes looking to improve their bodies and minds.

post time for WOD in comments below.