400 meter Sprints – WOD
first do 30 minutes of Navyworkout
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 ( SEALFit 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
dive bomber pushups – 10
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
then….
400 meter Sprints
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
then…
Yoga cobra stretch – 10
Yoga frog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
Yoga downward dog – 10
Yoga frog – 10 minutes
10 minutes of deep breathing/meditation/visualization
This workout is for Travis R., Jake B, Nick L, Chris H, Brandon J, Lydia H, Will V, Zak S, Brian P, Mike S, Billy M, C Mellon, Per H, Ben R, JP, Anne L, Felix S, John R, and all other athletes looking to improve their bodies and minds.
post time for WOD in comments below.
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