SEALgrinderPT 9-2-11

Annie – WOD
warmup with 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 drill (groiner) – 3 laps
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
High Jack High Jill – 10 each arm
Cherry Pickers – 10
airborne heismans – 20
standing pause air squat – 30 seconds
divebomber pushups – 10
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 – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10

then…

“Annie”  workout
50 double unders 50 situps
40 double unders 40 situps
30 double unders 30 situps
20 double unders 20 situps
10 double unders 10 situps
record time

then… cool down stretch with

Yoga cobra stretch – 10
Yoga frog stretch – 10
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 Zak S, John r, Felix, Anne L, Per H, Christopher H, Nick L, Chris M, Brandon J, Haisam K, Ony, Matthew H, Heather S, Jake B. and every athlete that wants to improve their body and mind.

Post time below in comments.