Tuesday, September 19, 2017

A Fragile Knee 9

WOD:
Not For Time-
4x
10 Cal Ski Erg
10 Cal Assault Bike
1 RMU-10 Strict Ring Dips
20 Reverse Hypers
20 Band Pull Aparts
20m Band Monster Walks

Monday, September 18, 2017

A Fragile Knee 8

WOD:
Prep-
3x10 Plate Halos ES@10kg
    10 Scap Push Ups
    10 ES SL RDL To Reverse Chops@20lbs
Strength-
5-5-Max Reps Shoulder Press@70kg-73kg-76kg(1) Blew it
50 Reps UB Shoulder Press w/ Bar only
MetCon-
2 Rds For Time:
18 Cal Assault Bike
15 Toes to Bars
12 HSPU
9 Chest to Bars
5:30

Saturday, September 16, 2017

A Fragile Knee 7

WOD:
Prep-
3x12 Leg Ext.
    12 Hip Abd
    12 Hip Add
    10 Band Y-W-T-A
Metcon-
For Time- In Team
100 cal Ski Erg
100 Toes to Bars
100 cal Assault Bike
100 Deadlifts@60kg
18:31

Friday, September 15, 2017

A Fragile Knee 6

Super sore today, wanted to go easy and light, old man status haha
WOD:
Prep-
2x10 ES Band Ext Rotation
    10 ES Band Int. Rotation
    Band Palloff Alphabet
    10m X Lateral Walks
Strength-
Add on sets: 
Back and accessory
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Thrusters+50kg Bar rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Thrusters+50kg Bar rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Abs
Abs and Arms
50m FR Walks@2-12kg
50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-
50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg
50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg-15 Band Curls
50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg-15 Band Curls-1 MU-9 Bulgarian Dips

Thursday, September 14, 2017

A Fragile Knee 5

WOD:
Prep-
3x12 Leg Ext.
    12 Hip Abd
    12 Hip Add
    10 Band Y-W-T-A
Strength-
2x5 Bench Press@105kg
MetCon-
4 Rds For Time:
5 BMU
15 Cals Ski Erg
Rest 5 min.
10-1 For Time:
Bench@61kg
Assault Bike
19:55

Tuesday, September 12, 2017

A Fragile Knee 4

WOD:
Prep-
3x12 Band Leg Ext
    12 Band Hip Abductions
    12 Band Hip Adductions
MetCon/Accessory-
30 MIN. EMOM-
1-15 Hip Thrusts@80kg
2-10 ES Side Planks w/ Reverse Fly@5kg
3-45 sec (22-23 sec ES)1/2 Waiter's Walk 1/2 Farmer's Walk@2-16kg
4-10 Strict Toes to Bars
5-45 sec Ring FLR
6-15m Bear Crawl
Flexibility-
Quad/Psoas/IT Band/TFL

Monday, September 11, 2017

A Fragile Knee 3

WOD:
Prep-
2x10 Wall Slides
    10 Scap Push Ups
    Forgot Other
Strength-
Work up to 5 RM Shoulder Press-73kg
35-15 reps Shoulder Press@45lbs Bar Only
MetCon-
Tabata Air Bike-57 Cals
Immediately After-3 Min AMRAP-
Rope Climbs-6
Rest 10 min.
4 Rds 4 Time-
20 GHD Sit-ups
15 Pull-Ups
10 HSPU
5 Burpees
11:31
Flexibilty-
Quad/Psoas/Hamstrings