Day 2 of On-Ramp Starts PROMPTLY at 6:30PM.
Remember to bring warm clothes to use today. There is a good chance the heat won’t be turned on today. 🙂
Buy In
2 Sets, 15 Reps of
- Incline DB Retraction
- Prone “Y’s”
- Prone Internal Rotations
Strength
5-5-5-5-5 Backsquat (5 to 10 pounds heavier than last week, 60 seconds between sets)
WOD
3 Rounds of
- Max Rep Unbroken Clapping Pushups
- 30 Kettlebell Swings
BS: 82#
WOD: 8:01 (did max pushups followed by max knee pushups, 25# KB)
Not at my best at 6:30…my body was really mad at me.
If it doesn’t make a sound, is it a clapping push-up?
Ha! Does it count if the sound is from my face hitting the floor??
where is the new space located?
just come through our old space; it’s through the back door.
145# BS
modified WOD: 3 rounds
-Max reps clapping pushups
– 20 back extensions with 35# plate
7:30
Squats: 111#. WOD 4:43, 20, 10, 5 pushups. Yikes.
BS: 170#
WOD: 4:37 @ 45#. 20/5/5 clapping pushups. I second Eric’s “yikes.” Where did my forearms go?
145#x5
6:03
19/4/6
1.5 pood/53# KB Swings
99#
4:30, 35# 32,17,15 (non-clapping)
Remember G, eat like a champion!
For those who are missing the reference just watch the Olympics and wait for the McDonald’s commercial about “eating like a champion”. Priceless.
that means Justin eats like a champion, yes? 🙂
Love. Her.
[youtube=http://www.youtube.com/watch?v=DF31qCrclC0&hl=en_US&fs=1&]
BS 109#
6:10 on the WOD 20/7/5 regular pushups, 25# kettlebell
BS: 40#
WOD: 5:18
BS: 158#
WOD: 34-10-9 clapping, 45# KB / 7:50
165 x 5
BS: 99#
WOD: 6:07, 35#KB
165 x 5, 4:42 25/10/10 45#
BS: 121#
WOD: 5:07- 21/7/7 35#
BS: 99#
WOD: 5:34 (?) 20/11/10 nonclapping, 35# KB
1 rep Snatches: 82-89-89-94-99-89-94-99-104
Wod: 5:24 25,10,10 clapping push-ups and 35#KB
104# snatch?! NIIIIIICE!!!!
Back Squat 5×5 w/ 60 secs rest between sets:
309#
WOD:
6:14 18/5/8
45# KB
bs: 148#
wod: 20/10/11, 35# kb, 4:57.
BS: 143
WOD: 20-7-5 CPUs, 45# kb, RKC swings, 4:47
BS: 111# x5
WOD: 6:13 (clapping KPUs: 23-8-6, 35# KB)
I did, however, get 2 real clapping pushups before the WOD started, which sure as heck surprised me.
BS: 82#
This was pretty tough after all the running this weekend and I fear its just going to get worse as I run more. However, this time last year I could barely go up and down stairs on Mondays so that’s something.
4:37 wod
clapping pus from knees 25,18,18 / 25# kb
A 30# kb would rock my world – the 25 is too light and 35 is too much.
Agreed on the 30# KB!!! That 35# was just a weeeee bit heavy.
182 squat
60# back squat
5:28 (clapping knee push ups: 10-5-5) 20# kb
BS: 104#
WOD: 4:57, clapping knee pushups 10/3/5, 25# KB on first round, switched to 20# for last two when I started feeling the strain in my right handf. 🙁
I, too, did one real clapping push up. It wasn’t pretty, but it still counts!
bs – #155
4:58 15/5/5 – 45# kettlebell
bs: 60#
4:58 clapping knee pushups 15/7/5 – 25# kb
backsquats – 77#
6:15 – 20/4/3 – 35#
Back Squats: 60#
Kettleball 25#
Clapping on knees (haha that sounds funny) 7/5/3 super yikes!
Hey Fran & Jason. I found out today at the Chiroprator I have some stupid fused sacrum/lumbar thingy which is prohibiting my flexibility in hip. Now it makes sense why I can’t go as deep on my squats, but I am working on it. Thanks for all your help last night.