Monday, June 14, 2010

Push Press
5-5-5

As many rounds as possible in 12 minutes of:
5 Handstand Push-ups
10 Box Jump (20 in.)s
15 Air Squats

if you cannot do standard handstand push ups, do them with your feet or knees on a bench for support.

post loads and total rounds in comments
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5 comments:

  1. NelsonJune 14, 2010 at 1:09 PM

    30 lbs, 30 lbs, 35 lbs

    9 rounds

    ReplyDelete
  2. synchrostar90June 14, 2010 at 5:17 PM

    65 lbs for all 3

    10 rounds

    ReplyDelete
  3. Leah J.June 14, 2010 at 11:53 PM

    what is a push press?

    8 rounds

    ReplyDelete
  4. UnknownJune 15, 2010 at 8:16 AM

    Sorry I don't post sometimes until the next day my brother plays WoW and plays all night so I don't get a chance too!

    65 lbs for all three

    10 rounds

    ReplyDelete
  5. MollyJune 15, 2010 at 10:04 AM

    50 lbs push press

    10 rounds

    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