7/20/14- Open Gym and Swim WOD

Who PR'd this week? 

Tire Flipping FUN

**Those that attend the swim wod please post your names and times to the comments. 

Swimming Wod 

Warm-up—Swim two widths of the pool, stopping on each black line to do 5 bobs

Balancing—6 laps alternating between balancing on belly and back

*hands at side on both, thinking about getting body flat on top of the water by adjusting head position and kicking tempo.

Stretch work—6 laps freestyle trying to lower stroke count each lap.     

                *lower stroke count by reaching arms and kicking harder.

Sprint work—Two rounds of SOTY freestyle. Take 30 seconds rest between laps and 1-2 minutes between rounds.

                *SOTY=                1 lap medium

                                                1 lap ½ medium / ½  fast

                                                1 lap ½ fast / ½ medium

                                                1 lap fast

WOD

“Pool Up Ladder”

20 minute AMRAP of an increasing ladder of swimming laps followed by an increasing number of starting block pull ups equal to 3X whatever number of laps you are on..

I.E.

1 lap—3pull ups

2 laps—6 pull ups

3 laps—9 pull ups

4 laps—12 pull ups

Etc.

*Score is how many total laps are completed in 20 minutes

*Try and isolate arm muscles on the pull ups by not jumping off the bottom of the pool or by letting legs and belly touch the wall on the way up.