04/18/12 – Wednesday WOD from the West Side

Training Around Disc Herniations and Bulges – Eric Cressey

Typical Kevin, smiling and relaxed while making a 70# KB go upside down.

Schedule –

  • Mobility Warm Up – Focus on Hips and Shoulders
  • Additional WOD Prep – Front Squat Rack Practice
  • WOD – 3 Rds For Time
    • 500m Row
    • 400m Run
    • 30 Box Jumps
    • 25 Front Squats (135/95)
    • 20 Ring Dips
  • Finisher – 5+ min of shoulder/hip mobility

20 thoughts on “04/18/12 – Wednesday WOD from the West Side”

  1. yeah… I’m going to have to take a rain check on Thursday Chris… it’s so similar! twisted minds think alike?? 😛

  2. I could be wrong but I’m not sure Kevin is smiling there I saw that face one night in a Boston Hotel room…just saying 😉

  3. what exactly was kevin doing in that boston hotel room when he was making that face? thats a rhetorical question…..

  4. What No 60 unbroken KB swings as a “warm-up” first?!?! ….. and I thought yesterday sucked.

  5. I preferred Tim’s 29-er to this WOD, it was easier. Thanks DMac for the company on the run – those birds would have heard me cursing if you weren’t next to me. We really shouldn’t let Tim go away – he has too much time to think.

  6. Sweet Jesus. I was going to take today off, but then saw this and decided I need to come to the 4:30pm and get my ass kicked. Did Tim come up with this from vacation, or is this from the twisted mind of Pat and/or Allen?

  7. FYI- for those that have been waiting patiently, I should be at the gym this afternoon and I will be bringing a cooler full of eggs. They’ll be in the office fridge, grab them while you can!!

  8. I’m sitting here trying to decide if I’m coming to the 4:30 or not. I’ve got stuff to do tonight and last night’s made me cranky.

  9. the Real Pat Earley

    boston………horrible memories of that room….. soooo much dude on dude wodding