A Fragile Knee 16

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
LPO-
3 Muscle Cleans from High Box-3 Push Presses@40-50-60-70-75-80kg
MetCon-
12 min. EMOM
1-ME HSPU 30-15-13-13
2-ME BMU 5-6-5-5
3-ME Assault Bike 14-13-13-13
rest 2 min.
12 min. EMOM
1-ME Pull-Ups 30-15-10-11
2-ME Burpees 11-8-12-11
3-ME Deadlifts@100kg 15-15-12-13
rest 2 min.
12 min. EMOM
1-ME Ski Erg 8-8-8-9 cals
2-ME GHD Sit-Up 14-14-14-13
3-ME Farmer's Walk@2-24kg-20m-35m-35m-35m

A Fragile Knee 15

Went to Orthopedist last week and he said u need to do arthroscopic surgery...Yesterday I went to a better orthopedist who said take 2 months of squatting and impact. He believes that my meniscus is ok and just have some cartilage issues, I have one more doc scheduled next week.
WOD:
Prep-
2x8 Pull Ups
    8 Ring Dips
    15 Banded W-Press
    20 Super Planks
Strength-
5-5-5 Bench@70-80-90kg

15 min. AMRAP-
1-2-3-4-5-6-7-8-9-10...
Toes to Bars
Strict Pull-Ups
Incline DB Presses@2-20kg
Strict Ring Dips
187 reps

3x10 Constant Tension Std Front DB Raises@2-6kg-10 Front Raises w/ Chest Squeeze22-6kg-10 5 SEC Hold Shrugs@2-20kg

A Fragile Knee 14

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
Strength-
EMOM 10-
5 Pendlay Rows@90kg
MetCon-
5 min AMRAP-
Cals On Assault Bike-82
4 min. rest
3 min. AMRAP-
Burpees-50

A Fragile Knee 13

WOD:
Prep-
3x10 Halos ES@15kg
    10 Side Plank w/ Reverse Fly@5kg
    20 Pull Aparts
Strength-
5-5-5 Shoulder Press@50-55-60kg
50 UB Shoulder Presses@20kg
MetCon-
5km Ski Erg
22:03

A Fragile Knee 12

WOD:
Strength-
10x Every 30 Sec-
4 L-Pull Ups
MetCon-
8xME -15 Cal Ski Erg
Rest 90 sec.
40-35-39-42-43-43-45-40 seconds
Core-
For Time:
50-35-20
GHD Sit-Ups
Back Ext
9:32

A Fragile Knee 11

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
Strength-
3x60 sec on 60 sec off-Hip Thrusts@60kg-100 reps
MetCon-
4x4 min. On 4 min Off-
20 Cal Bike
15 Burpees
Max Distance HS Walk
10m-14m-13m-16m

A Fragile Knee 10

WOD:
Prep-
3x10 High Band Rows to Pull Aparts
    10 y-w-t-a Mobility
Test Run of MetCon
Strength-
3x5 Bench @105kg
MetCon-
4x Every 5 min.
400m Ski Erg
10 Bench@61kg
5 BMU

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

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

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

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

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

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

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

A Fragile Knee 2

WOD:
Prep-
3x10 Scap Pull-Ups
    10 Lying leg Lifts
Strength-
Every 30 sec x20-
3-5 Chin Ups
1-6@5
7-20@3
=3 at end=75 Chin Ups-10:15
Core/Stretching-
4x5 Beat Swings on P-Bars
    30 sec EL Hamstring Stretch on P-Bars

A Fragile Knee 1 (Small Flap Tear Meniscus Confirmed)

Did a MRI, small flap tear in lateral meniscus, some pretty bad chondromalacia, and Baker's Cyst. Met with physio and she said no Weightlifting (Lower body/ Snatches/squats etc for a month :(
WOD:
Prep-
3x10 Ball Band Leg Ext
    10 Band Hip Abduction
    10 Band Hip Adduction
Strength-
3x60 sec Plate Holds@20kg-15 Bench Sup Rows@2-20kg-15 Reverse Flys@2-5kg
Work Up to Heavy 5 Rep on Bench Press-105kg
3x10 Constant Tension Front Raises-10 Front Raises w/Chest Squeeze@2-5kg
3x20 Jungle Gym Tricep Ext-JG Curls

Swolecall-A TEN HUT 16

WOD:
Strength-
3x12 D-Ball Deadlifts-6 D-Ball Front Squats-3 Jump Over D-Ball@70kg rest 60 sec in between
MetCon-
7xEvery 3 Min. 
400m Row-12 Toes To Bars
Rest as needed...
3 Rounds For Time:
10 Deadlifts@100kg
20 Pull Ups
3:34
Core-
3x10 ES Turkish Sit Up(TGU just abs)@16kg

Swolecall-A TEN HUT 15

WOD:
Did MRI on knee Sunday, plus wrist hurting a little not going to push it until I know results, training less volume-
LPO-
3x3 Hang Muscle Snatches-3 Hang Power Snatches-3 OHS@60kg
3x2 Muscle Cleans-2 Power Cleans-2 Push Presses-2 Push Jerks@80kg
3x3 Hang Snatch High Pulls@90kg

Swolecall-A TEN HUT 14

WOD:
Core:
3x12 Floor Pikes
3x45 Sec ES@12lbs MB Side Planks
3x50m Overhead Walk/Farmer's Walks@2-16kg
MetCon:
20 min. AMRAP-
30m Sled@85kg
20 DB Snatches@25kg
5 Burpee RMU
4 Rds, 30m and 6 dbs
PUMPS:
4x25 Band Pull Aparts-25 Band Curls

Swolecall-A TEN HUT 13

WOD:
Strength-
4x10 Hip Thrusts@130kg
3x30m Yoke Walk @170-180kg
     10 D-Ball Over Shoulder@70kg
rest 2 min.-11:30
Metcon-
Buy In-30 cal Row
21-15-9
HSPU
Deadlift@80kg
Pull-Up
Buy Out-30 Cal Row
Matt-9:30
Dani-11:?