please review video for these movements if you are unsure.
swod
handstand hold
3x max time
deadlift 4x5
press
4x5
wod
2 mile run for time
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
Handstands- 50, 50, and 58 seconds
ReplyDeleteDeadlifts- 30, 30, 20, and 50 pounds
Press- no weight, 10, 10, and 10 pounds
WOD- 16:45
Handstands: 1 min, 1:10, 1:13
ReplyDeleteDeadlifts: 95 lbs
Press: 55 lbs
WOD: 17 min
PS Anna you had a 45 lb bar with those so you lifted more :)
Handstands - 25, 36, 38 seconds
ReplyDeleteDeadlifts - 65 lbs
Press- 55, 55, 65, 65 lbs
WOD - 16:58
Oppps thanks Bert :)
ReplyDeletehandstands: 1 min each time
ReplyDeletedeadlifts: 85 lbs
press: 45 lbs
wod: 11:55
handstands: 50,56,62
ReplyDeleteDealifts: 105,110,115,120
Press: 15, 15, 20, 20
wod: 17 min
Handstands: 53, 50, 55
ReplyDeletedeadlifts: 85 lbs
press: 55 lbs
wod:17 min
Handstands: 45,32,45
ReplyDeleteDeadlifts: 90
Press: 50
wod: 17:45
what the heck! why am i so slow!
Handstands- 20, 25, 21
ReplyDeleteDeadlifts- 65
Press-65
wod: 19:32
I didn't exactly do the posted workout but I did:
ReplyDeleteRowing: 3x10 65
Chest press: 3x6 50
I ran 10 laps around the track. :-)