Awesome job at the pool today Apex Aquatic Predators, We took on Swim WOD benchmark "Super 500" today. This workout, which features swimming combined with Air Squats, Push ups and Burpees, has been a staple of my programming since we started Swim WODS in 2014 and it was fun to see swimmers take it on for the 1st, 2nd or 3rd time. "Super 500" 25 swim-15 air squats 25 swim-15 air squats 50 swim-10 push-ups 25 swim-15 air squats 75 swim-10 burpee 50 swim-10 push ups 50 swim-10 push ups 75 swim-10 burpee 25 swim-15 air squats 50 swim-10 push ups 25 swim-15 air squats 25 swim-15 air squats *total workout is 20 laps/90 air squats/40 push ups/20 burpees Results: Rachel K. (Drop in) 15:12 (16:21in 2015 and 16:45 in 2014) Niki W. 18 laps +10 (19 laps in 2015) Chris W. 18:26 (18:17 in 2015) Matt Linaburg 14:35 Daniel Santos 14:54 Karen Kelly 17:15 Monica Chu 16:45 Emily Happ (Drop in) 16 laps + 15 Janine Bailey 19 laps + 15 Chris Matusek (Drop in) 16+15 Jaime Mertz 19:36 Dave Gartner 11 laps + 10 Justin Gartner 10 laps
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Awesome job at the pool today Apex Aquatic Predators, We took on Swim WOD benchmark "Super 500" today.
This workout, which features swimming combined with Air Squats, Push ups and Burpees, has been a staple of my programming since we started Swim WODS in 2014 and it was fun to see swimmers take it on for the 1st, 2nd or 3rd time.
"Super 500"
25 swim-15 air squats
25 swim-15 air squats
50 swim-10 push-ups
25 swim-15 air squats
75 swim-10 burpee
50 swim-10 push ups
50 swim-10 push ups
75 swim-10 burpee
25 swim-15 air squats
50 swim-10 push ups
25 swim-15 air squats
25 swim-15 air squats
*total workout is 20 laps/90 air squats/40 push ups/20 burpees
Results:
Rachel K. (Drop in) 15:12 (16:21in 2015 and 16:45 in 2014)
Niki W. 18 laps +10 (19 laps in 2015)
Chris W. 18:26 (18:17 in 2015)
Matt Linaburg 14:35
Daniel Santos 14:54
Karen Kelly 17:15
Monica Chu 16:45
Emily Happ (Drop in) 16 laps + 15
Janine Bailey 19 laps + 15
Chris Matusek (Drop in) 16+15
Jaime Mertz 19:36
Dave Gartner 11 laps + 10
Justin Gartner 10 laps
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