SEALgrinderPT 9-21-12

Running with Cindy – WOD

warmup with  Navy SEAL  grinder PT 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 drills  (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  – 10then….

then…

Running with Cindy (5 pullups, 10 pushups, 15 squat)
1000 meter Run
5 Rounds Cindy
800 M Run
4 Rounds Cindy
600 M Run
3 Rounds Cindy
400 M Run
2 Rounds Cindy
200 M Run
1 Rounds Cindy
rest

PM workout
3 rounds for time
20  hollow rock
 200 meter sprint
25 four count  flutter kicks
 10  frog jumps  (3 ft minimum)

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 every athlete that wants to improve their body and mind.

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