- TGU
- 20kg
- 5L/5R
WOD:
Tracy's "100" on her blog
I used the 12kg and 20kg
warm up w/12kg is equal work/rest
10 2 hd sw x 4
5/5 1 hd sw x 2
5/5/5/5 1 hd sw x 2
100 swings, 5 minutes
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/20kg 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/20kg = 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/20kg = 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 20 kg...hey, it makes a difference!
repeat
total workout 45.5 minutes
1180 swings
NOTES:
** I wasn't sure about the rest time in the 2nd rotation with the 20kg, so for the 1st time thru, I rested 10-15 seconds, the second time thru I rested 8 seconds.
** Fun! A definite do again! - next time I change the weights - I think that will make it more challenging. I would like to use the 24kg, but its not a competition bell, and I am worried about my grip.....we'll see.
