2009.10.28

Today’s WoD wasn’t too bad, most people finished in under 15 minutes (I was the slacker who didn’t). Incidentally, I don’t recommend trying the work out without doing the warm up first.

Warm Up
3 rounds of: 10 jumping jacks
10 push-ups
10 squats

Work Out
5 rounds of: 20 jump box
10 single-arm dumbbell throw (right)
20 jump squat (with bar)
10 single-arm dumbbell throw (left)
20 air ball

Exercises
· Jump boxMost people used 4 stackables, but use what works for you. Make sure you look down as you’re jumping up/down, it’ll keep you from hurting yourself if you do slip or screw up. Also, avoid starting your jump from directly below the platform, you’re liable to kick/knock it over that way.Scale down: Step up and down instead of jumping
· Single-arm dumbbell throwJust like a kettle bell throw, but with dumbbells. The guys used 15 lbs, most of the women used 8 or 10 lbs. Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward, stopping 45 degrees above your head.
· Jump squat with barGrab one of the weighted bars. Guys were using the 12 lb ones, most of the women used 8 or 10 lbs. Rest it on your shoulders, behind your head/neck. Do a squat, come up and jump in the air (aim for at least a couple of inches off the ground). When you come back down, go back down into squatting position. That’s 1 rep.Scale down: Instead of jumping, stand on your tip-toes
· Air ball (a.k.a. wall ball)Grab one of the medicine balls. The heaviest anyone used was probably 14 lbs. Hold the ball at chest level, and do a squat. As you come up, throw the ball up in the air. Ideally, you want to throw the ball up about 2 or 3 feet. Keeping your eyes on the ball, catch it at about chest level, and go back down into the squat position. That’s 1 rep.Scale down: Don’t throw the ball as highScale down more: Just do the squat

As always, have fun.