Vacation WOD 3

WOD:
Back in Rio, would like to have worked out more in Punta Cana, it just didn't happen. All my injuries are from overuse so I figured I'll take it easy :) Today was way harder bc of that haha
Conditioning-
5 rds. For Time-
5 KB Cleans@2-16kg
7 KB FR Box (Couch) Squats@2-16kg
9 KB Push Presses@2-16kg
12 Burpees
8:59
Core-
3x60 sec ES Bird Dogs
3x30 sec ES SL Bridge with extended leg back of knee on foam roller

Vacation WOD 2

WOD:
Strength-
3x60 sec. on 60 sec. off, slow and controlled reps, constant tension
Back Ext.
Leg Ext.
Goblet Squats@22kg-90 degrees
DB Deadlifts@2-22kg
Finisher-
 20-18-16-14-12-10-8-6-4-2 Leg Press Machine
Start with a light weight and go up one plate on stack each set, no rest in between sets.

Vacation WOD 1

WOD:
To kick off Punta Cana week for my bro's wedding-
Strength-
3x60 sec on 60 sec off, slow controlled reps, constant tension
Incline Sit-Ups
CG Push Ups
Std. Fly Machine
Std. Shoulder Press Machine
Cable Face Pulls
Lat Pulldowns
Preacher Curls-20kg
Cable Tri Ext.
Finisher-
20-18-16-14-12-10-8-6-4-2 Std Row Machine
Start with a light weight and go up one plate on stack each set, no rest in between sets :0

A Fragile Knee 33

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat w/ Hip Sling Shot@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

LPO-
Every 2 Min. x6
2 Power Snatches (climbing)@60-66-70-76-80-82kg(Squat snatch last one)
MetCon

4 Rds For Time:

10 Cleans@70kg

15 Cal Ski Erg

20 KBS@32kg
15:29

A Fragile Knee 32

WOD:

Not For Time-But don't rest more than 20 seconds

50 Burpees

50 Band Pull Aparts

50 Bent Over Rows@2-16kg

50 Sit-Ups holding a 16kg little girl

50 Curl-Lateral Raise-Punches@2-5kg

A Fragile Knee 31

WOD:
LPO-
Every 2 MOM:
2 Power Cleans -Work Up-80kg-90kg-95kg-100kg-105kg-107kg
3x1 Clean Pull-3 Hang Clean Pulls@140kg
MetCon-
For Time:
50 DB Snatches@25kg
50 Deadlifts@100kg
10 Rope Climbs
11:05

A Fragile Knee 30

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

MetCon-

36 Min. EMOM:

1-8 Strict HSPU

2-12 Cal Ski Erg

3-15 GHD Sit-Ups

4-30 sec Farmer's Walk@2-24kg

A Fragile Knee 29

WOD:
Prep-
2x10 ES KB Windmills@8kg
    10 ES KB Goblet Squat Slow@8kg
    20 ES SL TKE Band
    10 Something else :7
LPO-
1 Muscle Snatch-1 Hang Power Snatch (no feet)@60kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@66kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@70kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@60kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@66kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@70kg
6x2 Split Jerks@80-85-90-80-85-90kg
4x4 Hang Snatch High Pulls@90kg

A Fragile Knee 28

WOD:
MetCon-
Inverted Tabata Airbike, immediately after max 100 degree squat hold@24-82 sec
Strength-
3x60 sec Max reps Bicep Curls (Slow Constant tension)-60 sec Max reps Tate's Presses@12.5kg
No rest
18-15-13 curls, 18-15-15 tate
MetCon-
2 min. on Max Cals Airbike-35/33
2 min. rest
2 min. on Max Cals Row-40/40
2 min. rest
2 min. on Max Cals Ski-35/34
2 min rest and repeat

A Fragile Knee 27

WOD:
Prep-
?
LPO-
6x2 Muscle Cleans-2 Push Presses from box@85kg
MetCon-
3 Rds For Time:
25 Cals Airbike
10 Hang Muscle Snatches@40kg
7:29 or 9:29 can't remember

 

A Fragile Knee 26

WOD:
Did a quick one, it crushed me haha, guess it was the result of too much s'itio

Hair of the Dog-
2x25 Pull Aparts-25 Tricep Band Ext.-25 Sumo Deadlifts@70kg

A Fragile Knee 25

WOD:
Prep-
3x
15 Face Pull-Pull aparts
15m Fr Walkx2@2-20kg
20 Compression Partial Squats-20 sec Iso Hold@20kg
Strength-
10 min. EMOM:
5 KB Cleans@-5 KB Push Presses@2-20kg

3x10 Bent Over Rows@?50kg
3x10 Curl to Lateral Raise to Punch@2-8kg
3x50m Farmer's Walks@-20kg

1500th Post, happy to still be training

A Fragile Knee 24

WOD:
LPO-
5x3 Muscle Snatches-3 Snatch Push Presses@60kg
MetCon-
3 Rds for Time:
400m Row
10 C+J@60kg
400m Ski Erg
15:33

A Fragile Knee 23

WOD:
20 min. EMOM:
1-10 Cal Row
2-15 GHD Sit-Ups
3-10 Cal Ski
4-15 Back Ext

A Fragile Knee 22

WOD:
LPO-
5x3 Muscle Cleans-3 Push Presses@80kg
MetCon-
For Time: 25-20-15-10 
AirBike
Deadlifts@100kg
7:30

A Fragile Knee 21

WOD:
Prep-
2x15 Hip Abd w/ band
    15 Hip Add w/band
    15 Shoulder Ext Rotation w/band
    15 Shoulder Int Rotation w/ band
    15 Face Pulls w/ band
Strength-
5x20 Hip Thrusts@80kg-20 Band Pull Aparts
MetCon-
For Time:
Ladeira 800m Sandbag 40kg Carry
Ladeira 800m Farmer's Walk@2-12.5kg No dropping allowed!!!
18:45

A Fragile Knee 20

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
MetCon-
10 min. ME Cals
Assault Bike
Every time u drop under 400 Watts-
25 GHD Sit-Ups
97 Cals-75 GHDs

A Fragile Knee 19 (Pec Strain)

WOD:
Prep:
2x
5 5 sec Holds y-w-t-l
10 ES Ring Push Ups 1 side Roll Out Other
5 ES Inverted KB Kneeling OH Presses@12kg
10 Ring Scap Pull-Ups
Strength:
Work Up to 3 RM Bench Press:
115kg
120kg(f1)
tried another set at 115kg and felt a strong muscle pectoral strain, last straw this is the last injury I will have for at least 15 months...going to start working out with the goal to not get hurt, this is ridiculous...:(

A Fragile Knee 18

WOD:
Prep-
2x
20m SL RDL Walking w/ Knee Hug
20m Front Rack Walks@2-16kg
10 ES Windmill@8kg
4 ES Hollow Rock-Superman
MetCon-
Every 3 min. for 30 min.
20 Cal Assault Bike
3 Ring Muscle-Ups

A Fragile Knee 17

WOD:
Prep-
2x
20m X Band Walk
15 Band Shoulder Presses
20m ES OH-Farmer's Walk Hybrid@2-12kg
LPO-
5x3 Muscle Snatches from High Blocks-3 Snatch Push Presses@60kg
5x3 Muscle Cleans from High Blocks-3 Push Presses@75kg
5x3 Hang Snatch High Pulls@90kg
4x10 Bent Over Rows@60kg
4x10 DB Bicep Curls@2-15kg