"100" swing/snatch

Start of the 10,000 swing challenge

2 chinups

100 12kg swings 

Tracy’s “100” workout HERE

12kg

100 swings 2.5 min.

30 sec rest

10/10 x 1 1.0 min (20 snatches)

30 sec rest

100 swings 2.5 min

30 sec rest

10/10 x 2 2 min. (40 snatches)

30 sec rest

100 swings 2.5 min.

30 sec rest

10/10 x 3 3 min. (60 snatches)

30 sec rest

100 swings 2.5 min

30 sec rest

10/10 x 4 4 min. (80 snatches)

30 sec rest

100 swings 2.5 min.

30 sec rest

10/10 x 5 5 min. (100 snatches)

swings patterns:

#1

20 2 hand sw

20 tr

10 sw/tr (2 reps per sw/tr= 20 reps)

20 tr

20 2 hd sw

#2

20 tr

10 sw/tr

5/5 x 2

1- sw/tr

20 tr

#3

10 sw/tr

5/5 x 2

10/10

5/5 x 2 

10 sw/tr

#4

5/5 x2

10/10

20 2 hd sw

10/10

5/5 x2

#5

10/10

20 2 hd sw

20 tr

20 2 hd sw

10/10

NOTES:

** fun workout! one of my favorites.  hit all times as Rx’d

swing challenge: 600/10,000

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.

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

Buy in:

• TGU
• 20kg
• 4L/4R

WOD:
Tracy's "100" on her blog

I used the 12kg and 24kg for the first round!! =)
I used the 12kg and 20kg for the second round

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 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/20kg 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 or 20 kg
 
repeat

total workout 45.5 minutes

1180 swings






NOTES:
** on the second time through, in the interest of time (which I was really low on!! )  I only took 30 seconds rest after the 12kg swings.