"Another 100" - 1400 Swings

10 min warm up

"Another 100" - from Tracy's 12/16/2012 post
* 1400 total swings, I skipped the 10x10 warm up
* I tweaked some weights/rests...some harder, some easier

1st rotation
12kg
20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr
* 100 rep set 2 1/2 min. work, 1 min rest

2nd rotation
14kg
 10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 30 sec rest
40 2 hd sw, 45 sec rest

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr
* 120 reps, 3 min. work, 1 min rest

3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr
* 140 reps, 3 1/2 min work, 1 min rest

4th rotation 

20kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr
* 160 reps, 4 min work, 1:30 rest

5th rotation
16kg
10 2 hd sw, 15 sec
2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
* 180 reps, 4 1/2 min work, 1:15 rest

6th rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2 

20 2 hd sw

1/2 sw ld x 2

 - 1:00 rest - 

1/2/sw ld

20 2 hd sw
5/5 x 2
10 swing transfers
20 tr
* 200 reps

Total 55 minutes
1400 swing reps

Yogo for Runners, 45 min

March Challenge: 1400/10,000

2012 Challenge:  16,930/100,000