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!

Monday, May 24, 2010

to stretch or not to stretch...

skip push up and v up warm up

swod (strength workout of the day)
overhead squats
3x10

weighted or strict pull ups
3xmax

rest as needed between sets

wod
for time:
3 rounds for time:
800m run
50 v ups
Posted by at

4 comments:

  1. FlipShineMay 25, 2010 at 2:14 PM

    Wow so I had no idea that we had already started doing these workouts last week. Anyway, I did this one on Monday and it was pretty tough. I don't have a track to use though so the running portion wasn't as acurate as I would have liked it to be. I think it tuned out to be like 650m rather than 800m. My time was 8:35...

    ReplyDelete
  2. SeanzieMay 26, 2010 at 6:13 AM

    for the overhead squats i did 95 lbs
    for the weighted pull ups i did 35 lb dumbells between my feet and got 27 total for 3 times
    and then for the WOD i did rowing instead of running and did it in 13:21

    ReplyDelete
  3. BmckayMay 26, 2010 at 7:44 AM

    overhead squats: 115 lbs
    weighted pull-ups: 35 lbs, 3x12
    WOD: 18:00

    ReplyDelete
  4. Lesley MMay 27, 2010 at 9:01 AM

    I will get the pull ups in the next time I'm at the place where I do my pull ups. For the time being I wanted to do what I could of the workout:

    WOD: 17:32

    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