My changes are italicized and in orange.....
Advanced
20 30 50 100 = 200
1 sw 1 tr x 10 = 20 reps 30/30 (1 min)
2 sw 1 tr x 10 = 30 reps 45/30 (1.25 min)
4 sw 1 tr x 10 = 50 reps 1.25/30 (1.75 min)
9 sw 1 tr x 10 = 100 reps 2.5/30 (2.75 min)
20 30 50 100 = 200
1 sw 1 tr x 10 = 20 reps 30/30 (1 min)
2 sw 1 tr x 10 = 30 reps 45/30 (1.25 min)
4 sw 1 tr x 10 = 50 reps 1.25/30 (1.75 min)
9 sw 1 tr x 10 = 100 reps 2.5/30 (2.75 min)
6.75 min warm up 200 swings
worksets w/12kg, two 12's and 16kg
1 sw 1 tr x 10 w/12kg = 20 reps 30/30 (1 min)
20 dbl sw w/12's 30/30 (1 min)
2 sw 1 tr x 10 w/12kg = 30 reps 45/30 (1.25 min)
30 2 hd sw w/16kg 45/30 (1.25 min)
4 sw 1 tr x 10 w/12kgw/12kg = 50 reps 1.25/30 (1.75 min)
50 2 hd sw w/16kg 1.25/30 (1.75 min)
9 sw 1 tr x 10 w/12kg = 100 reps 2.5/30 (3 min)
100 2 hd sw w/16kg 2.5/1 min (3.5 min)
14.5 each rotation 400 swings
repeat - (I repeated a total of 2X - so I did the wod 3X total)
total workout 1000 swings 1400 swings
36 minutes (minus the last 1 min rest period) 25 minutes of work, 11 minutes of rest
....took me about 50 minutes
In the interest of full disclosure ;) for the last 2 rounds I did 100 swings with the 16kg, but not 2 handed.
I did the following:
round #2:
5/5/5/5
1sw/1tr x 10
20 tr
1sw/1tr x 10
5/5/5/5
round #3
1sw/1tr x 40
10/10
I really LOVE Tracy's HV swings!!!! =)
This is the first time I've done double swings: I like it, and I really feel it!
running monthly total of swings: 3202
