WOD
10 rounds for time:
10 Pullups (any way you can get that chin over the bar!)
10 Push Ups
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
Hey Jeremy I did the set in 10:58. The first 3 rounds I was able to do the pull ups without any help the next 7 I did combo of kicking or a pushed off with my toes.
ReplyDeleteOk so I mostly pushed off with my toes....but you did say any way to get the chin over the bar. Plus the bar was like 3 inches away from the ceiling! So my time was 5:43, but I understand if I did it wrong.
ReplyDeleteI did the workout in 12 minutes and did the pull ups by kicking off the ground.
ReplyDeleteI did the workout in 8 minutes....not sure if I did it completely correctly because I propped my feet up on some steps and did the pullup at an angled position (hard to explain).
ReplyDelete