Summer Program

Welcome to the 2011 Summer Dryland Program. Below will be a general warm up will do daily before each workout. There will be a daily post with that day's WOD (workout of the day). You'll notice past workouts currently listed.
Please create a username and password and post comments, results and questions related to that day's WOD.
good luck and see you in the Fall!

Wednesday, May 19, 2010

Skip the V Up/ Push Up portion of the warm up.

please go purchase yourself a jump rope. you can get a really good one HERE. You can also get a less expensive rope at target or wal mart. It doesn't really matter. The lighter the better.

handstand holds using a wall for balance or free standing
3x max time

pull ups or pulldowns with 65% of BW
3x10



wod
4 rounds for time:
400m run
25 Vups
15 Push ups
10 Squats

Post time of handstands, weight if doing pull downs and time to completion for wod in comments.
Posted by at

5 comments:

  1. LukeMay 19, 2010 at 9:58 AM

    12:45 for the wod
    a total of 1:45 for the wall handstand holds between the 3 of them

    ReplyDelete
  2. Jennifer GilMay 19, 2010 at 2:39 PM

    18.20.30 WOD
    minute for the first
    45 for the next
    then 50 for the last

    ReplyDelete
  3. SpaldingMay 19, 2010 at 9:24 PM

    14:21

    once i got up on the hand stands i held the first one for 1:09, then 1 minute, then 1:12, i used my wall for suport and if i hadn't i doubt i could go that long

    ReplyDelete
  4. Lesley MMay 21, 2010 at 7:41 PM

    16:35 for workout, about a minute each for the hand stands, against the wall but teetering off of it to try and be by myself.

    ReplyDelete
  5. SeanzieMay 22, 2010 at 2:11 PM

    I did a total of 4 mins 20 seconds for the hand stand holds.
    the workout I kind of did the day before but I didn't get a time for it.

    ReplyDelete

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UIW Swimming and Diving

Welcome to the UIW Swimming and Diving 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 swimming and diving. There will be form time to time WOD that have nothing to do with swimming and diving directly but will improve your strength, stability and balance in other areas that in the end, will make you better at your event. 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