TGU, Swings

TGU

16kg   1/1

18kg   2/2

20kg   3/3

Swings

24kg

10sw/:15rest  x35  (350)

rest 2:00

10sw/:15rest  x15  (150)

500 swings  

Yoga: Sun Salutations  

500 swings

200 swing reps w/progressive rest ladder 

from Tracy’s Blog HERE

with a twist.....

16kg for all rounds

40 2 hd sw, 15 sec rest 

40 2 hd sw, 30 sec rest 

40 2 hd sw, 45 sec rest 

40 2 hd sw, 1 min rest 

40 2 hd sw 

200 swings 7.5 min 

30 2 hd sw, 15 sec rest 

30 2 hd sw, 30 sec rest 

30 2 hd sw, 45 sec rest 

30 2 hd sw, 1 min rest 

30 2 hd sw 

150 swings 6.25 min 

20 2 hd sw, 15 sec rest 

20 2 hd sw, 30 sec rest 

20 2 hd sw, 45 sec rest 

20 2 hd sw, 1 min rest 

20 2 hd sw 

100 swings 5 min

10 2 hd sw, 15 sec rest 

10 2 hd sw, 30 sec rest 

10 2 hd sw, 45 sec rest 

10 2 hd sw, 1 min rest 

10 2 hd sw 

50 swings 3.75 min 

total swings  - 500

total workout - 30-ish minutes

Classic 100 #2

warm up:

3 pullups

14kg 1sn/1tr 2:00 nonstop

From Tracy's blog 7.17.11

"Classic 100" #2

16kg

10 2 hd sw (15/15)

20 2 hd sw (30/30)

30 2 hd sw (45/30)

40 2 hd sw (1 min/30) 

10 tr (15/15)

20 tr (30/30)

30 tr (45/30)

40 tr (1 min/30)

10 tr (15/15)

1 sw, 1 tr x 10 (30/30)

2 sw, 1 tr x 10 (45/30)

3 sw, 1 tr x 10 (1 min./30)

5/5 x 1 (15/15)

5/5 x 2 (30/30)

5/5 x 3 (45/30)

5/5 x 4 (1 min/30)

10 2 hd sw (15/15)

20 tr (30/30)

2 sw, 1 tr x 10 (45/30)

5/5 x 4 (1 min/30)

* 500 total swings

Planks:

straight arm 2x 1:00 on/:30 rest

feet on stability ball 1x 1:00 on/:30 rest

NOTES:
* I went ahead and shortened the rest periods - Tracy had a 1:1 ratio - My changes are in pink.
* Hit all times as Rx’d
* I wasn’t going to workout today -> going on vacation this afternoon - but when I saw this it looked like fun (which it was!!) so I did. ;)

RoP - light day

buy in:

• 10 halos (8kg)
• 10 pushups
• 10 squats
• 1X3 c&p ladder (8kg)

WOD:

• 3X1 c&p ladder with pullups (16kg)

cash out:
Swings ala Tracy
followed THIS workout with out snatches

• 16kg
• 100 swings rest 30 seconds
• 100 swings rest 30 seconds
• 100 swings rest 40 seconds
• 100 swings rest 60 seconds
• 100 swings