Our final Wednesday morning WOD for 2014
We had over 40 swimmers for this "event"
Though we still seem to be struggling with quality and quite a lot of phantom sets and reps, the workout was great!
Our Crossfit Guru Tony Faneco came up with the WOD (Workout of the Day)
WOD: “The 12 Days of Christmas”
We started with 1, then did 1 & 2, then 1 & 2, & 3, and so on...
On the first day of Christmas, Tony gave to me
- 1 lap around around the Pool...
- 2 Lay down / Stand ups - no hands
- 3 Walking Lunges each side, Knee to ground both arms above your head
- 4 Spider man pushups each side
- 5 V sits
- 6 Kettlebell swings
- 7 Air squats
- 8 Burpees
- 9 Sit ups
- 10 Push Ups
- 11 Box Jumps - or step ups at the pool side
- 12 laps of the pool
A huge thank you to Tony for giving his time each week. The swimmers enjoy the challenge each week...and complain of their soreness for the next six days. Tony has become an integral part of the coaching team. Merry Christmas and Thank you!
