Day 5: Friday, February 7 2014

MOBILITY:
pain ball festival


SKILLS:
Bench Press
Rows (Bent-Over, Pendlay)
Thrusters
OHS
Hollow Rocks


Met-Con WOD:

• 1 wall walk and hold
• 2 front rolls
• 3 burpee pull ups
• 4 stairs with bear crawl down on last one
• 5 ab wheel rollouts
• 6 knees to elbows
• 7 Pendlay Rows 
• 8 thrusters
• 9 KB swings
• 10 perfect push ups
• 15 Bench Press
• 20 hard-core pulls on the rower (note the distance – damper of 5)
• 25 sit ups with med ball or weight
• 30 bench hops
• 35 OHS with PVC pipe 

• 40 hollow rocks 
• 45 second side planks for both right and left sides 
• 50 jumping jacks 
• 100 skip ropes 

Today's workout was easy at the beginning but it started to get harder once we reached 15 bench-press reps .

It also was very weird to go donwstairs doing bear crawls. 

We tried new exercises as the burpee pull up (no very nice modification of the classic burpee).

Lights weight were used in this workout, a lot of people is still getting used to workout 5 days in a row!:

-95lb for Bench-Press

-75lb for Pendley row

-100g (?) for Overhead Squats, I guess.


Find the whole info about the training program and a lot of interesting things at http://crossfitcphs1.wordpress.com/