CrossFit Games 2012 Training Log - October Week 1

October 1:
@ Austin HS
w/up
2x
monkey bars
parallette walks
bar hurdles
WOD
3x
5 strict pull ups
10 kb swings (24k)
10 seated box jumps onto 2 big tires
3x
200m strides barefoot on grass
with sit ups, mb throw and chase, and push ups in between

October 2
Rest

October 3
w/up
Tabata Row
10 tuck press to HS- jumping
10 straddle to HS- jumping
10 pike to HS (jumping off box)
WOD
Carse
18-15-12-9-6-3
Clean (65#)
DU
DL
Box J (20")
start each round with 50ft bear crawl
35:31

October 4
W/up 400m run
3x
5 push ups
5 pull ups
10 squats
WOD:
Burgener with PVC, 35, 45
Muscle Snatch (1x each) 65-75-80-85-90-90
Power Snatch (3x each) 95-105-110-115-115
Squat Snatch (5x each) 95-100-105

5x
6 HSPU
12 C2B Pull Ups
24 Walking Lunges (25dbs)
14:37


October 5 & 6
Rest

October 7
w/up
800m run
strict push ups, pull ups, squats
Partner WOD with Lisa Thiel:
3x 50 DU, 5 G to OH (95#)
3x 50 DU, 5 Box J up & over (24")
50 DU
11:01
3x
back squat (3x155, 5x155, 5x 135)
5 strict C2B pull ups
5 strict ring dips

October 8
w/up
500m row
shoulder mobility, couch stretch
push ups and squats
WOD:
Clean & Jerk 5x1 with 3 min rest in between
(5x45, 3x95, 2x115) 135-145-155 FAIL on Jerk- 150-150-150
Mary 20 Min AMRAP
5 HSPU
10 Pistols
15 Pull Ups
7 Rounds + 4 Pull ups