Navy SEAL entry Requirements fitness /WOD 13/10/2009

• Swim 500 yards within 12:30
• After 10 minutes of rest, perform 42 push-ups within 2:00
• After 2 minutes of rest, perform 50 sit-ups within 2:00
• After additional 2 minutes of rest, perform 6 pull-ups (not timed)
• After 10 minutes of rest, complete 1.5 mile run within 11:00

from navyseal.com

My target now :) .
------------------------------------------------------------------------------------
WOD 2 13/10/2009 after my injury was

100 situps
100 flutterkicks (4 count)
100 leg levers
(Source: US Tactical / navyseals.com)

at 30min 12 sec .

WOD 1 13/10/2009

30 step up L/R
15 swings 16kg , shoulder length , with neck following the kettlebell with all swings
( modified version for my neck slipped disk recovery work out )

at 14min 25sec