STEW SMITH’S (NAVY SEAL) W.O.D. – SEPTEMBER 6   Leave a comment

Stew Smith (Navy SEAL) conducts free workouts in Maryland with his team of persons training for military and first-responder physical fitness qualification. Here is what they got done over on the east coast today:

1/4 mile warm up
squats 20
1/2 squats 20
lunges 10/leg
butt kickers 30 seconds
leg swings 10/leg

Repeat 5 times
Pullups max reps
Bench Press BW 5-10
Dead Lift BW 5 reps
*BW = bodyweight

Repeat 12 times
1/4 mile run at goal pace for 1.5 mile timed runs – rest with 25 abs of choice, 20 reps of squats or lunges, or pushups 20 reps or burpees – 10 reps

Swim or bike 30 minutes: – Every 5 minutes stop and do: max pushups, flutterkicks 1 min each…


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: