February 19, 2013 in Daily WOD, Feature
Slam the ball with aggression and catch it on the bounce!
Back squat – 5 reps
Box jump – 3 reps at a challenging height
13 Comments »
B) 5:40, 14# & 30#
My lungs hurt after this one!
Kim! My lungs were on fire after that met con…it was crazy!! I can’t imagine having to climb stairs afterward… Good on ya!!!
B: 5:59 W/ 20# Wall Ball and 40# Slam ball
Also, Count me, Giuseppe, and Jose in for Korean BBQ on March 2ND. I can fit an additional 5 – 6 People in my truck. Let me know who needs a ride.
Box jumps: 20″, and then one jump on the 16″ box + 45# plate and 10# plate
B. 7:21 (10#, 20#)
B. 5:27 (20# Wall, 50# Slam)
I’m in for Korean BBQ. I could use a ride.
Sally, regarding our conversation about mentally prepping for heavy lifts. You can also see this with the Chinese lifter in the second video.
Steve, Thanks for all the great suggestions regarding elbow mobility (finger rubber bands, Nolan Ryan and the Rice Bucket) and accesory lifts for squats. Here is the video we spoke of regarding Ly Yong (Chinese lifter) -vs- Andrei Rybakov. Yong is one of my favorites with his smooth, fluid style.
Thanks, RJ! It was awesome to finally meet and work out with you!
Same here! Great job on your box jumps!
Great video RJ, thanks! Crazy finish. For your elbow, try mashing out your forearm too if you haven’t done that already. (just with a thumb or maybe use a barbell or ball) Let me know how it goes.
Happy Squaturday people! (*credit to Sally for coining the phrase) Fun morning so far, if you haven’t made it in yet, don’t miss out. Get your butts in here!
So far we have 12 in for BBQ. It’s going to be a fun way to get ready for the Open and I guarantee your lifts go up if you eat enough.
Oh my God that was painful. I probably will be limping for a week! Sadists!
B. 4:17, 14# and 30#
squats (5 x 3): 175-165-165-165-165
box jumps: 31″-33″-33″
14# WB, 30# SB
A: 235# squats
First box jump on 30″ box w/ 45# plate, second and third box jumps on same + 10# plate
B: 5:34 w/ 25# wall balls and 50# ball slams
I’m in for Korean BBQ but I’ll need a ride and I expect door-to-door service.