Swim WOD #2 Summer 2015 6-7-15 Warm-up—(10minutes) Swimming ladder (ideally freestyle) 25-50-100-150 with exactly 30 seconds rest in between swims *can be scaled to 25-50-75-100. Sculling—(10 minutes) Explanation of why we do it. • On belly hands out front, chin on top of water • On belly hands underneath, chin on top of water • On belly hands at hips, chin on top of water. • On back hands at hips, moving head first • On back hands at hips, moving feet first. Tabata kicking with board—8 rounds of 20 seconds on 10 seconds off.
WOD "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 Hannah B. 16:47 Rachel K. 16:21 (16:45 in 2014) Mike K. 18:17 NickD. 16:40 (18:52 in 2014) Todd P. 15:08 Julia B. 19:00 (19:06 in 2014) Matt D. 19:04 (17:45 in 2014) Corinne D. 18 laps Niki W. 19 laps Lisa K. 18 laps Alexis M. 19 laps Mel S. 13 laps (12 laps + 10 in 2014) Anthony D. 17 laps (19 laps +15 in 2014) Chris W. 18:17
1 comment:
AND SWIM WOD!!!!
Swim WOD #2 Summer 2015
6-7-15
Warm-up—(10minutes) Swimming ladder (ideally freestyle)
25-50-100-150 with exactly 30 seconds rest in between swims
*can be scaled to 25-50-75-100.
Sculling—(10 minutes) Explanation of why we do it.
• On belly hands out front, chin on top of water
• On belly hands underneath, chin on top of water
• On belly hands at hips, chin on top of water.
• On back hands at hips, moving head first
• On back hands at hips, moving feet first.
Tabata kicking with board—8 rounds of 20 seconds on 10 seconds off.
WOD
"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
Hannah B. 16:47
Rachel K. 16:21 (16:45 in 2014)
Mike K. 18:17
NickD. 16:40 (18:52 in 2014)
Todd P. 15:08
Julia B. 19:00 (19:06 in 2014)
Matt D. 19:04 (17:45 in 2014)
Corinne D. 18 laps
Niki W. 19 laps
Lisa K. 18 laps
Alexis M. 19 laps
Mel S. 13 laps (12 laps + 10 in 2014)
Anthony D. 17 laps (19 laps +15 in 2014)
Chris W. 18:17
Post a Comment