11/18/11 – Friday BDay WOD for Chris M!

New WR in the Snatch – 214kg

Today’s Recipe – Smothered Pork Chops – The Domestic Man

Today’s Links – Good Pointers on Push Ups – Conditioning Research (Watch if you can.  You can skip around)

Roman comes in every Thursday and does nothing but work on his OHS and shoulder stability/mobility. When he first started he wasn't able to descend more than an inch without shifting to his toes and elbows bending. Now he can load a barbel and squat almost full depth. Great work, Roman! You optimize dedication.
A Rower, A Runner, and A Bear. Oh My!

Schedule –

  • Mobility Warm Up
  • WOD = 3 min AMRAP, Rest 1 min,  6 min AMRAP, Rest 2 min, and For Time of:
    • 20 Calorie Row
    • 30 Wall Balls (20/14)
    • 20 Toes To Bar
    • 30 Box Jumps (24/20)
    • 20 SDHP – (105/75)
    • 30 Burpees
    • 20 Shoulder To Overhead (135)
    • 5 Legless Rope Ascents from Ground to Pull Up Bar

15 thoughts on “11/18/11 – Friday BDay WOD for Chris M!”

  1. Impressive pull! What are the rules regarding that first (test?) pull that he did? Is that comparable to a practice swing in golf?

  2. Happy belated bday, Chris!

    Great job, Roman and the 6 AM crew 🙂 So proud of all of you!!!

    Have a great weekend everyone!