For the two of you following along, great job. It'll pay off this year!
wod
800m run
50 v up
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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
i'm guessing/hoping this was supposed to also say that it's 3x through? just fyi for anybody who might look.
ReplyDelete18:56, a little slower than usual cuz I was barefoot.
ReplyDelete17:01.9
ReplyDeletehey guys..I did this WOD 4x through cuz it was super short...but I was looking at past workouts and... wansn't sure what certain exercises actually entail...like superman, scorpian kicks..and burbees ...what heck are those? I looked at the link of exersices but couldn't find any descriptions...
ReplyDeleteAll workouts should be preceded by the warm up set that is always on this site. It's just a general warm up, I sometimes deviate from it or do something else to warm up, but it is a good one to do most of the time.
ReplyDeleteSupermans are where you lay belly down, arms straight ahead, and raise both arms and legs as high as you can. One raise is one superman.
Scorpion kicks are also lying on belly, but arms extended out in a T, then kick one leg up at a time to reach the opposite hand (area, don't kick your hand). So you're doing like a twisting thing, but imagine a scorpion stinging something.
Lying leg kicks are similar to that, but on your back, and more like a straight legged-rockette thing.
Burpees are also referred to as Up-Downs. You start standing, then squat, jumping back into a push up, then jumping legs forward again, and jumping in a streamline position. All of this counts as one burpee.