SEALgrinderPT 8-3-11

Joe’s Stew – WOD
warmup w/30 min. of 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 – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
SGPT hip mobility (groiner)drill – 3 cycles
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 – 10

then….

Joe’s Stew – WOD
run 1 mile run for time
max rep pull ups (record reps)
run 2nd mile for time
max rep pull ups (record reps)
run 3rd mile for time
max rep pull ups (record reps)
run 4th mile for time
max rep pull ups (record reps)
run 5th mile for time
max rep pull ups (record reps)
post all times and reps to comments
note pull ups as kipping or non-kipping
note if mile performed on track, beach or hills or whatever

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 Felix S, Christopher H, John R, Brian P, Matt F, Robert C, Dan R, Zak S, Justin N, Brian F., and every athlete that wants to improve their body and mind.

Post time below in comments.