Wednesday, March 16, 2011

Tracys "100" ..... its all good

Buy in:
  • TGU  20kg    1L/1R
  • TGU  24kg    1R/ 1/2L  (got up, and half way down the left before form went and I dropped the kb)

WOD:
Tracy's "100"... its all good

Used the 12kg and 24kg
only did one time through

work sets
10/10 1 hd sw x 5 w/12kg = 100 reps, 2.5 min

30 sec rest

10 1 hd sw R, rest, 10 1 hd sw L, rest, w/24kg x 5 = 100 reps 5 min.

1 min rest

200 swings 7.5 min.


15/15 1 hd sw x 3 w/12kg = 90 reps, 2.25 min

45 sec rest

15 1 hd sw R, rest, 15 1 hd sw L, rest w/24kg X3 = 90 reps 4.5 min.

1 min rest

180 swings, 6.75 min.


20/20 1 hd sw x 2 w/12kg = 80 reps, 2.0 min

1 min rest

20 1 hd sw R, rest, 20 1 hd sw L w/24kg x 2 = 80 reps 4.0 min

1 min rest

160 swings, 6 min.


20.25 minutes


540 swings per rotation 1/2 with the 12kg and 1/2 with the 24 kg




NOTES:
** I did this workout at 1:45pm - not my usual 6:30 am.