2009.12.09

Today’s workout was more focused on arms, so don’t be surprised if they’re a little tired afterward. We didn’t do this one for time, but the trade-off was that we were supposed to be really good about our form. Only scale down if you absolutely have to. That said, most people did finish in 20-25 minutes.

Warm Up
Run in place for 60 seconds
10 sit-ups, 10 side-to-sides, 10 V-ups in 60 seconds or less (leftover time is rest)
Jumping jacks for 60 seconds
10 sit-ups, 10 side-to-sides, 10 V-ups in 60 seconds or less (leftover time is rest)
Run in place for 60 seconds
10 sit-ups, 10 side-to-sides, 10 V-ups in 60 seconds or less (leftover time is rest)

WoD
10 rounds of: 10 air ball
10 single-arm dumbbell throws
10 single-arm dumbbell throws (other arm)
10 push-ups
10 dips on risers/stackables

Exercises
· Side-to-sideSit on the ground, and raise your legs a few inches off the ground. Tap the ground to one side of you with both hands, then tap the ground on the other side. That’s 1 rep. If you want, you can add bicycle kicks for balance/degree of difficulty
· Air ballCarolen said I did a poor/incorrect job of describing this before, so here goes again. Grab a medicine ball (10-12 lbs is average for most, highest was 16lbs), and hold it at your chest level. Do a squat while holding the ball. As you come up from your squat, throw the ball in the air. Try to throw it a couple of feet in the air, but keep your eyes on the ball instead of looking down. Catch the ball in mid air. That’s 1 rep. Since you’re already in position for the next rep, most people just make it a smooth motion – as they catch the ball, they go into the next squat. That’s fine, but make sure you don’t bend at the waist as you do so – that’s bad for your back. If you get tired, just drop the ball (floors can take more punishment than lower backs).
· Single-arm dumbbell throwsGrab a dumbbell (most people used anywhere between 10-15lbs, but highest anyone used was 25lbs). Do a squat, and hold the dumbbell between your legs about mid-thigh level. Keeping a good curve in your lower back, straighten your legs and come up from the squat. As you do so, lock your arm and swing the dumbbell in front of you to a 45 degree angle above your head. Bring the dumbbell back to the starting position by going back into a squat. That’s 1 rep.As always, protect your lower back, so make sure you’re standing/squatting instead of bending over at the waist while you swing the dumbbell. One other piece of advice – start with your weaker hand. In the later rounds, it’ll be more encouraging if the second set of throws is easier than the first.
· Push-upsEveryone knows how to do push-ups, but he wanted us to try to touch the ground today. Take it as slow as you want, but do legit pushups if you can.
· DipsMost people used 4 risers/stackables, but we had people go as high as 6. If you use 4 or less, you want to get as close to ground as possible.