840 swings

A twist of Tracy’s blog posts from 9.10 & 9.21.11....

12kg 

all rests 15 seconds (work/rest)

10 2 hd sw x 4 (15/15)

total 40 swings, 2 min.

20 2 hd sw x 1 (30/15 )

20 tr x 1 (30/15)

1/1 + 2/2 x 2 (30/15)

5/5 x 2 (30/15)

total 80 swings, 3 min.

30 2 hd sw x 1 (45/15)

30 tr x 1 (45/15)

1/1 + 2/2 x 3 (45/15)

5/5 x 3 (45/15)

total 120 swings, 4 min.

40 2 hd sw x 1 (1 min/15)

40 tr x 1 (1 min/15)

1/1 + 2/2 x 4 (1 min/15)

5/5 x 4 (1 min/15)

total 160 swings, 5 min.

400 swings, 14 min.

10 2 hd sw 

20 tr 

1/2 sw ld x 3 (30 reps) 

5/5 x 4 (40 reps) 

3.5 min = 100 sw

5/5 x 1 (10 reps)

1/2 sw ld x 2 (20 reps)

30 tr 

40 2 hd sw 

3.5 min = 100 sw

600 swings 21 minutes

14kg

all rests 15 seconds

10 2 hd sw x 4 (15/15)

total 40 swings, 2 min.

20 2 hd sw x 1 (30/15 )

20 tr x 1 (30/15)

1/1 + 2/2 x 2 (30/15)

5/5 x 2 (30/15)

total 80 swings, 3 min.

30 2 hd sw x 1 (45/15)

30 tr x 1 (45/15)

1/1 + 2/2 x 3 (45/15)

5/5 x 3 (45/15)

total 120 swings, 4 min.

240 swings in 9 minutes

total 840 swings in 30 min.

Straight arm plank: 1:30on/:30 off x2

NOTES:
* next time will start with the 14kg.... 

Swings, Snatch

Buy in:

• 12kg
• 10 sw/:15 rest X5  (50 swings)

WOD:

• 12kg
•  most swings were purely "hardstyle"

• 1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
• 2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
• 3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
• 4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
• 5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
• 6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
• 7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
• 8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
• 9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
• 10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done....

650 swings in 21 min. 25 secs.

Cash out:

• 12kg
• each set is one minute work/rest

• 1 swing, 1 snatch, 1 transfer (11-12) 
• 1 snatch, 1 transfer, ("snatch transfers". 16)
• 10/10 snatch R/L
• 25 snatch R/L (I divided them 12/13)
• 8 minutes, 72 snatches, 38 swings

NOTES:

** All above was from Tracy Rif's blog posts, 2 different posts, I just combined them
** once again, Tracy rocks!!

** the cash out was fun, I didn't need the 1 min. rest. could have gone :30 rest, but the gym boss was already set, and I didn't feel like playing around with it.

** wow was this fun and just the right amount of work today! 

total snatches 72

total swings 738 (includes the 50 buy in swings)