Monday, August 2, 2010



choose a variation of the handstand push up and the l pull up that is safe and appropriate for your skill and strength level. If you cannot do any pull ups, do recline pulls or even jumping pull ups.



wod
fFor Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post total time.
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3 comments:

  1. UnknownAugust 2, 2010 at 4:46 PM

    I didn't keep track of my time but, I did it all!! It was probably like 20 minutes!

    ReplyDelete
  2. NelsonAugust 2, 2010 at 6:53 PM

    3:79 with jumping pull-ups

    ReplyDelete
  3. synchrostar90August 2, 2010 at 8:14 PM

    8:20
    handstands: knees on bench
    recline pull-ups

    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