SEALgrinderPT 8-9-11

Lookout – 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….

Lookout WOD
21-15-9 Burpees/Situps
run 400 meters
21-15-9 Walking lunge/pull ups
run 400 meters
21-15-9 bear crawls/pushups
run 400 meters
*workout thanks to US CrossFit

PM workout
100 pushups for time
100 situps for time

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 John R, Felix, Anne L, JP, Ben R, Per H, Mike S, Zak S, Christopher H, Nick L, Chris M, Brandon J, Haisam K, Ony A., Jake B, and every athlete that wants to improve their body and mind.

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