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, July 26, 2010

wod
3 sets of:
max strict pull ups minimum of 8
5 pistols each leg
alternate exercies with 1 minute rest after sets


For Time:
800 m Run
50 Ring Dips/abar dips,, reverse dip ring push ups or push ups. whichever one you can do or have equipment for
800 m Run
50 Dumbbell Swings

Post reps total time.
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2 comments:

  1. SeanzieJuly 27, 2010 at 5:39 AM

    Pull ups
    20-15-12
    and the pistols were hard cause my opposite leg would keep feeling like it was gonna cramp

    11:52 for the WOD

    ReplyDelete
  2. markrubinJuly 27, 2010 at 6:12 PM

    pull ups
    14-11-10

    the pistols were hard to balance for me and i couldn't quite go as low as I wanted to

    11:11 for the WOD
    i did dips on a bench and 45lb dumbbell swings

    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