Arden Hills Swimming

May 31, 2013

Wod
4 x 500 m row

All out efforts 25 min time cap to complete.

May 28, 2013

Wod:
"Karen"
150 wall ball for time
Scale according. Use 10-12-14-16-18 or 20# mend ball.

May 25, 2013

WOD:
30 min amrap
100 m swim w/shoes
300 m run

May 24, 2013

Wod:

7 min max burpees jumping to a 6" target

Rest

7 min as far as possible
10-20-30-40-50-50-50-30-20-10
Double unders

May 22, 2013

Wod
1000 m row (for time)

2:00 for max reps
Squat leaps
Thrusters
Double unders
Lateral burpees

May 20, 2013

Wod: partners
4 min mb run/ plank (rounds)
1 min rest
4 min mb run/squats
1 min rest
4 min mb run/ box jumps
1 min rest
4 min mb run/ double unders

May 13, 2013

Wod: team wod
30 min amrap
Battle rope drum roll
300m run
Medball clean 20
Shuttle run 16
Box jump 25

All 5 members must complete each exercise to count as a round.

May 6, 2013

Wod:
4 days from prelims of high school swimming championships

7-10 min
10 lap width run on BB court
:30 singles jump rope
:30 doubles
2x 10 leg swings
1x (5-10) good push ups
2x 10 arm swings
1x 10 Sampson lunge w/pass thru
1x 20 sit ups
:30 plank hold
:30 lt side plank hold
:30 rt side plank hold
1x 10 slow wall squats

Agility work

May 3, 2013

WOD:
5 rounds 3:00 intervals with 2:00 rest
500 m row
Max burpees

May 1, 2013

Wod: max reps 1:00 at each station

Wall ball
Light db thruster
Lateral burpee
Sit up
Shuttle run
Rest