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
13:42
ReplyDeletefront squats: 75, 75, 70lbs
ReplyDelete600m run 2:48
were we supposed to time the 7 rounds also?? I did 41:40
I used a 12 lb dumbbell for sdhp and snatches... and 10 lbs for overhead squat.
This WOD killed me!!!
For the 7 rounds, my time was 39:44
ReplyDelete40 min.. sorry i forgot to post this earlier
ReplyDelete