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