Monday, June 7, 2010

To learn more about the benifits of the Olympic Lifts, read HERE

wod
overhead squats
5-5-5-5-5 (try to increase the load/weight every set)
between sets, complete 20 v ups

5 rounds for time:
10 handstand push ups
20 air squats

post loads for overhead squats and time for wod in comments
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7 comments:

  1. Leah J.June 7, 2010 at 12:47 PM

    Leg press: 10 at 40, 80, 100 lbs
    2x10 at 120
    3 sets of 15 V Ups
    Rode on a stationary bike. It was on Areobic.

    Then i swam: 200 warmup
    100 Transition lap
    Then I practiced figures and routine hybrids.

    I also have a 3hr practice later today.

    ReplyDelete
  2. UnknownJune 7, 2010 at 6:31 PM

    65 LBS 4:55

    ReplyDelete
  3. NelsonJune 7, 2010 at 6:58 PM

    30, 30, 40, 40, 50 lbs

    5:55

    ReplyDelete
  4. synchrostar90June 8, 2010 at 5:12 PM

    55, 65, 60, 60, 65 lbs

    5:17

    ReplyDelete
  5. Liz NortonJune 8, 2010 at 8:33 PM

    I couldn't do the wod squats because I'm at camp and there wasn't much to be creative with/

    5 min

    ReplyDelete
  6. Elite CrossfitJune 9, 2010 at 7:32 AM

    NO LEG PRESS!!!

    ReplyDelete
  7. hcreaserJune 9, 2010 at 7:38 AM

    I ALWAYS FORGET TO POST! sorry!!! =/

    30-40-40-50-50
    5:35

    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