WaterWOD for May 2014
For Time:
In teams Of Two Complete Four Rounds:
Under Water Swim Carrying a 20lb. Weighted Slam-Ball (or brick, etc.)
50 Squats with Slam-Ball
25 Push-ups
Note: Each partner must complete four rounds for a total of 8 rounds as a team.
The WaterWOD website is back and better than ever! Our WaterWOD workouts are now posted monthly. These workouts are followed at CrossFit Amundson during their Tuesday EPIC Outdoor Workout, and usually take place at either Simpkins Family Swim Center of Capitola Main Beach.
120723 – 120729
Three “sprint rounds” of:
Underwater swim 25 meters
25 Thrusters (75lb. / 45lb.)
Notes: Rest exactly three minutes between rounds. A “sprint round” is a maximum exertion effort. Do your best to swim the entire 25 meters underwater. If you must surface, come straight up, take a breath, go straight down and continue underwater. No forward progress above water.
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“There is nothing stronger in the world than gentleness.” – Han Suyin
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120716 – 120722
AMRAP (As Many Rounds As Possible) in 20:00 of:
Swim 50 meters
25 Push-ups
25 Squats
25 Double-Unders
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“Just because a man lacks the use of his eyes does not mean he lacks vision.” – Stevie Wonder
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120709 – 120715
This week we are going to work on our freestyle sprint.
7 Rounds of 100 meter sprint.
Notes: Swim your first 100 meter effort at maximum capacity. Give it everything you have. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.
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“I am still learning” – Michelangelo’s motto.
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