If you're going solo...how are you supposed to get the medicine ball back after you throw it on rep 1?

Didnt have a medicine ball so just did situps without. I going to get one later this wek though.

Time: 7:50.23

What is 1 1/2 pood? Thanks

1 1/2 pood is 24kg or about 55lbs.

Josh

8:48 - 20# Dynamax ball, 24 kg kb, 5' high target, 5' from the wall

I had to modify this WOD a little. There is no way I can throw the 20# ball to a wall 10' away from a situp position and have it return unless it dribbles and rolls back to me via the floor! So I used a target as high and a wall as far as I am tall for the WOD.

The kettlebell swings went great, no breaks and all above head level. The situp throw wasn't as pleasant; most rounds had short breaks. My neck still isn't recovered from taking last week's wall ball shots and I was a bit tentative catching the ball today.

Finished with 3 sets of parallette work and straddle planches, ring rollouts, and 3 sets of 8 pullups done on Synrock's Cruxmaster climbing hold turned flat side up. It makes for interesting pullups as there is nothing to grab on to; any kipping or body english and I'm on the floor. There's a short video clip of folks training using the Cruxmaster on the Synrock site.

10.00. 1.5 pood, 10#, bouncy medicine ball.

Substituted a bouncy, 10# ball for the 20# ball because I couldn't throw the latter hard enough to make it roll. I completed this modification of the WOD too easily, though, so I repeated it, off the clock, with Hollow Rock-Wall Ball shots.

10:38.85

Since my 20# medicine ball is "dead" and won't bounce...I had to modify slightly. I hung upside down off the end of a set of monkey bars (feet locked into the rungs) and fell back as far as I could go...then sat up until my back was parallel with the ground (me facing the sky) and threw the ball up as high as I could. Caught it, returned to starting position, repeated movement.

No breaks, but did come very close to an ab cramp.

Modified it. Instead of doing the situps, I did V-ups on an incline bench, which was hell on the hip flexors and abs. Finished in around 9:10.

-Kevin

13:05

Fun session. Used 52.5# db, no breaks. Needed to retrieve several medicine ball shots that didn't quite make it back to me.

8:14 but no throws with the med ball; therefore this was modified & faster than it woold have been, but as I rowed an extra 1000m yesterday the two days time should balance out in the long run.

10.19
1 pood
5kg Ball

With this being Memorial Day it was time for an outdoor event. Chad St.Clair and I did this and had a blast.

100-yard 20-lb Medicine Ball Two-man Throw, time=34.9 (too 16 seconds off our last time)

100-yard Medicine Ball Throw Race, time=32.67, two men square off, throw and run down the field

3 rounds Max Pull-ups, Chad-15/8/7, Jon-13/7/5

40-yard Sprints, best time 5.6

Over the Net, no score, couldn't throw the ball over a 22 ft. net

Medicine Ball Shot Put (not sure how far we threw it)

Medicine Ball Sit-up Throw 21-18-15-12-9-6-3

14 minutes
55 lb db / 22 lb. medicine ball

I could not figure out how to get the ball to get back to me so I recruited my wife. My feet were 10' from a wall, and at the up on the situp (11' - 12' from wall), I 2-handed push/threw (like wallball) the ball to hit the wall. The best I could get was a 5' roll after hitting the wall, at which point my wife picked up the ball and tossed it back to me. This slowed me down, but boy was it hell to toss the 20 + lb. ball the entire 10'.

Afterwards, she did the same WOD with 22.5 lb db and 10 lb. ball (with similar help from me) in the same time.

Nice Job Jon and Chad!Sounds like a killer workout!

Only had a 1 pood KB and a 15 lb medicine ball but di all rounds, time 10:40

Added 3 x 5 pull-ups
5 36 second sprints on the C2 rower , ended with a 2000m row.

11:41. 55# kb, 18# wallyball tossed to Stan about 8' away. Love is...playing wally-ball catcher!

12:14 40#kb, 5kg (11#) wallball. had to do incline situps, target ~6' high, ~3' away.

11:30

55 lb dumbbell and 6kg ball. Threw off of a decline bench at a 10-11 ft high target about 4 feet away.

8:16
Had to modify this one a bit. Used 2x20lb dumbbells (one in each hand) for the kb swings and did the situps holding one of the dumbbells and using a "throwing motion" to try to simulate actually throwing a medicine ball. Good workout but I really need to invest in a kb, the dumbbells weren't heavy enough.

I sorta did the same as Rajesh. Used one 55lb dunbell and simulated a throw after I sit up as hard as I could with a 13lb medicine ball.

9:00

I dont have a medicine ball so I had to modify:

Jump rope for 7:30
Then 21,18,15,12 of:
one arm 35lb. kettebell swings
pushups(with hands and feet elevated)
ab-mat situps

Total time: 28:54

1 pood KB
plain old GI situps w/no medicine ball

13:40

a few days behind here

45# db swings
4kg med ball

10:15

was fading at the end when Metallica kicked in on the MP3 to save me

finished with 2k row - 8:48

the perfect 20 minute workout!

I did this WOD on Thursday outside in the heat (92) no breaze, I almost died. Only completed the 21, 18, and 15 rep rounds.

Substituted the one armed DB snatches (55#) for the kettle bell swings. And did hands behind the head situps (no med ball at home).

Time 16:33
44 reps of total of 74 before pukie caught me must have been the heat.

Lexi says hi grand Dad!

47.5# Dumbell swings. I kept falling over with the 55#. 20# medicine ball. I broke my drywall during the set of 15 so I had to switch to sit-up overhead throws as high as I could get it up.

18-19 mins.

I substituted:
40 lb DB swings and
12 lb medicing ball sit-up and throw to roof from a 45% incline.

15:19

That should be 45-degree, not percent. ;)

11:57
40# Dumbell Swings.
20# med ball situp throws.