Severin – WOD
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….
“Severin”
for time
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.
PM workout
200 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
The Severin workout is in honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Post time below in comments.
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