SHOULDER SURGERY

FULL SHOULDER STABILISATION SURGERY TOOK PLACE ON MARCH 29th

I'm going to update my progress throughout rehab and physio on here!!!

Final wod b4 surgery

Warm up

Outlaw conditioning

For time:
-100 unbroken DUs
-30 Burpees
-15 GHDs
-75 unbroken DUs
-30 Burpees
-15 GHDs
-50 unbroken DUs
-30 Burpees
-15 GHDs

09:07 Rxd

Rest 10 mins

For time:
-400m Run
-30 power clean 50kg
-30 H/R press ups
-400m Run
-30 front rack walk lunge 50kg
-30 box jumps 24"
-400m Run
-30 SDHP 50kg
-30 30 Broad Jumps 6 foot
-400m Run
-30 Front Squat 50kg
-30 horizontal ring rows
-400m run
-30 wall balls 9kg/10 foot
-30 sit ups

24:00 rxd

Front Squats/Heavy Cleans/Elizabeth

Front Squat singles upto 120kg
Squat Clean Singles upto 115kg, Failed 117.5kg

rest 10 mins

Elizabeth

21-15-9 reps for time of:

• Squat Cleans @ 60kg
• Ring Dips

05:21

JERRY

For Time:

• Run 1 mile
• Row 2k
• Run 1 mile

19:42

Deadlift n Box Jump ladder

7 minute ladder

• 3 deadlift @ 100kg
• 3 Box Jump @ 30"
• 6
• 6
• 9
• 9
• etc

21 Deadlifts + 20 Box Jumps=167 reps

BADGER

3 Rounds for time:

• 800m Run
• 30 Squat Cleans @ 42.5kg
• 30 Horizontal Ring Rows

24:40

Front Squat/Hang Clean/METCON

Front Squat-100kg,120kg,130kg PB
Hang Squat Clean-100kg,105kg,107.5kg PB

10 Minute AMRAP

• 45 Double Unders
• 11 Front Squats @ 75kg

5 + 6 Front Squat

Power Cleans,Box jumps,Ring Dips- Rowing/GHDs

10-1 reps for time:

• Power Clean @ 70kg
• Box Jumps @ 30"
• Ring Dips

09:26

Rest 4 Hours

5 Rounds for time:

• 500m Row
• 15 GHDs

13:29

Back squat/ METCON

Back Squat x 5

• 110kg
• 120kg
• 125kg
• 130kg
• 132.5kg (2)

rest 5 mins

6 Rounds for time

• Run 400m
• 25 Burpees (Jump 6" above reach)

18:55 Rxd

OPEN WOD 12.4

12 minute AMRAP

• 150 Wall Balls @ 9kg/10ft Tgt
• 90 Double Unders
• 30 MU's

260 reps

Cleans

Full Squat Cleans 1-1-1-1-1-1

80kg,90kg,100kg,110kg,115kg, Failed 120kg

Bodyweight AMRAP

Yesterdays WOD 13.03.12

20 min AMRAP

• 5 Ring Dips
• 10 Horizontal Ring Rows
• 15 AB mat sit ups

18+5 Ring rows

Back Squats/ METCON

Safety Squat Bar Squats

5 x 100kg
5 x 110kg
5 x 120kg
5 x 125kg
4 x 130kg, failed last rep
20 x 100kg

rest 5 mins

21-15-9 reps for time:

• Deadlift @ 80kg
• Box Jumps @ 24"
• Ball Slams @ 9kg

03:36 Rxd

Squat Cleans n Press ups

8 Rounds for the time:

• 3 Squat Cleans @ 80kg
• 15 Press ups

06:41 Rxd

Row/Double unders

For time:

• Row 1k
• 100 DU's
• Row 750m
• 75 DU's
• Row 500m
• 50 DU's
• Row 250m
• 25 DU's

12:18 Rxd

20 min AMRAP/ heavy deads

20 min AMRAP

• 10 SDHP 42.5KG
• 10 BURPEES WITH A PLATE JUMP
• 10 GHDs

13+26 reps

rest 5 mins

Deadlift AMRAP WITHOUT LEAVING GO OF THE BAR @ 140KG

27 REPS

Heavy Front Squats/Hang Squat Cleans/METCON x 2

Front Squat
80kg,100kg,110kg,120kg, 130kg(F)

Hang Squat Clean
60kg,70kg,80kg,90kg,100kg

Front Squat
80kg,100kg,110kg,115kg

rest 3 hours

7 Rounds for time:

• 3 Power Cleans @ 92.5kg
• 10 Ring Press ups

07:45

rest 15 mins

For time

• Run 800m to start
• 3 Rounds of:
• 15 Double Unders
• 15 H/R Press ups
• 15 Box jumps 24"
• Run 800m to finish

08:33 Rxd

Weekend of Squat Clean/running/GHDs/Rowing/Burpees/Ring Dips/Strict Pull ups

Sat 3rd

5 Rounds for time:

• Run 400m
• 10 Squat Cleans @ 70kg
• 20 GHDs

21:02 Rxd

Sunday 4th

CrossFit Bold Man test. Set 2km on the rower,  start the clock,perform with one Burpee then row for the rest of the minute on the first minute perform 2 burpees, on the second perform 3 etc until u complete 2km or the burpees beat you.

10:47 Rxd.

5 x 10 sets of Strict Pull ups, Strict Ring Dips

Heavy Deadlift AMRAP/OPEN WOD 12.2/METCON

AMRAP 150kg Deadlift without leaving go of the bar

22 reps

OPEN WOD 12.2 with right arm only


30 Snatches @ 35kg, 30 Snatches @ 40kg

rest 30 mins

10 min AMRAP

• 7 Deadlift @ 100kg
• 14 Ball Slams @ 9kg
• 21 Double Unders

9+21 reps