- Jumprope white manila
- 5 minutes:
- :30 on/:30 off
WOD:
Tracy's 1500 swings
1st rotation includes the warm up w/12kg
10 sets of 10, 15 sec work/rest (100 swings, your choice)
20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr
100 rep set 2 1/2 min. work, 1 min rest
2nd rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr
120 reps, 3 min. work, 1 min rest
3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr
140 reps, 3 1/2 min work, 1 min rest
4th rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr
160 reps, 4 min work, 1 min rest
5th rotation
16kg
10 2 hd sw, 15 sec
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
12kg
20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
180 reps, 4 1/2 min work, 1 min rest
6th rotation (video shows this rotation)
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
200 reps, 5 min work....done, now rest up!
Total 52.5 minutes
1500 swing reps
NOTES:
** no school today, the streets are ice! so since I had more time, I did this workout! =)** FUN! I used the same weights as Tracy
