Friday, May 28, 2010

BUY YOURSELF A JUMP ROPE! A SPEED ROPE IS DESIRABLE AND LESS THAN $15!!!

wod
50 ring push ups OR WITH FEET ON A BENCH
then

4 rounds of:
30s handstand hold
200m run
30s l sit
200m run

then 100 v ups





NOT FOR TIME BUT SHOULD TAKE LESS THAN ONE HOUR. POST QUESTIONS OR COMMENTS ABOUT WORKOUT
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1 comment:

  1. Leah J.May 31, 2010 at 12:45 PM

    20om run
    100 v-ups
    obliques with medicine ball
    overhead press: 20lbs
    leg extentions: 65lbs

    ReplyDelete

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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