SGPT Lumberjack wod 1-24-15

SGPT Lumberjack – WOD

buds seal dropwrist 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….

SEALgrinderPT Lumberjack

200 air squats

Run 400m

20 KB swings with 40 lb sand bag or cinder block

Run 400m

20 Overhead Squats with 40 lb sand bag

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 (each leg) overhead walking lunges with 40 lb sand bag

Run 400m

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

Question: What is a good book that you recommend about Navy SEAL training and what it takes to become a frogman?

Check out the book Fearless: The Undaunted Courage and Ultimate Sacrifice of Navy SEAL Team SIX Operator Adam Brown. This is an excellent book that will give you the inside scoop on what it really takes.

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