Swings a la Tracy

Buy in:

• 3X3 pullups

WOD:
** copied from Tracy Riefkind's thanksgiving day workout

• 12kg swings
• 10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

• 1st rotation 
• 16kg competition bell swings:
• 10 tr x 1, 15 sec work/rest (10 sw)
• 1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
• 2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
• 3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
• 4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
• 5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
• 6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
• 7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

1 minute rest
total 16.25 minutes, 410 swings



Cash out:

• 90 swings a la Tracy:
• 14kg competition bell:
• 20 tr
• 10 sw/tr
• 5/5
• 10 sw/tr
• 20 tr

** did the extra 90 swings just to even out today's swings to a whole number ;)!


total swings for the December challenge week 3 (12.15-12.21) : 1900