Wednesday, June 24, 2009

WOD DEADLIFTS!!! Just grab a stick or broom and practice! Below is a video for you to watch. 3 sets of 15 with the stick. Tell me what you think in post after your WOD results.
NO WARM UP ACCEPT FOR RUN/ROW/RIDE
WOD
15 rounds for time:
5 Jumping Pull Ups
10 Push Ups (chest and chin MUST touch the ground)
15 V-Ups

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UIW Syncrhonized Swimming

Welcome to the UIW Synchro Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to Synchro. There will be form time to time WOD that have nothing to do with synchro directly but will improve your strength, stability and balance in other areas that in the end, will make you better synchronized swimmers. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count.Good luck!!!

Warm Up

Your warm up will be nearly same everyday. Keep an eye out for changes.

Your choice of (Run 1mile, Bike 4 miles, Row 1500m)
3 Sets of:
30 Superman
20 Scorpion Kicks
20 Sit Ups
20 Lying Leg Kicks

3 sets of:
15 Push Ups
15 V Ups