Friday, December 31, 2010

Swings, Snatches

Buy in:
  • 1X3 10# vest pullups
  • 2X3 pullups
  • 5X 10 2H sw/ :15 seconds rest 12kg

WOD:
TracyRif's 100 workout 

12kg

100 swings 2.5 min.
30 sec rest
10/10 x 1 1.0 min (20 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 2 2 min. (40 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 3 3 min. (60 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 4 4 min. (80 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 5 5 min. (100 snatches) - didn't get to.....I was fried!! =(


Swings as follows:
#1
20 2 hand sw
20 tr
10 sw/tr (2 reps per sw/tr= 20 reps)
20 tr
20 2 hd sw
#2
20 tr
10 sw/tr
5/5 x 2
1- sw/tr
20 tr
#3
10 sw/tr
5/5 x 2
10/10
5/5 x 2
10 sw/tr
#4
5/5 x2
10/10
20 2 hd sw
10/10
5/5 x2
#5
10/10
20 2 hd sw
20 tr
20 2 hd sw
10/10

NOTES:
** this started off really easy, and I had to slow down to get 10 snatches in :30, but after the 4 min. of snatches, I was fried!!! My form was good, but I didn't have the umph to finish the 5 min. of snatches....sad, but last time I did this workout, I didn't get past the first round of snatches, so progress has been made....=)

** ended up doing 500 swings and 200 snatches...