//First time since surgery I joined in w the regular WoD, though I scaled multiple things.
WARM
10 min Airdyne
std warmup (modified)
MAIN
A. 10min max effort Airdyne w partner, trade off as needed, every break do 10 syncro AirSquats.
124 cal. 3 sets each (mine might have been 15cal each), so 5x10 Airsquats between
B. 20min amrap w partner. You-go-I-go
{
10 lunges (Rx was pushups)
5 DBDeadlift 2x35# (Rx was 2x50)
5 DBFrontSquat 1x35# (Rx was 2x50)
5 BoxStepup 24"
* Every 2 rounds (4 total), do 10 AirSquats (Rx was burpees)
}
6 total rounds each, so 3 sets of 10 airsquats as well, then we did 1 more round of lunges, deadlift, frontsquat, together, in the last minute.
(Later)
C. PT Exercises
--
Surgery recovery progress check:
Milestone | 1st surgery | 2nd surgery | |
Feb 16, 2024 | May 22, 2026 | ||
1st day at gym | Feb 24 (1week) | May 27 (5 days) | |
3k run | Mar 3 (~2rks) | ||
8k run | Mar 17 (~4wks) | ||
Banded pullups | Mar 29 (~6wks) | ||
Light pwr clns | Apr 2 (~6wks) | ||
Light thrusters | Apr 6 (~6wks) | *This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements | |
Med clns/bench | Apr 7 (~7wks) | 1st time around, too heavy too soon | |
Strict pullup | Apr 17 (~8wks) | ||
Murph | May 27 (~13wks) | ||
Ring dips | august | ||
RingMU(1) | Sept 3(7mo) | ||
RinMU (30) | Mar-25 (13mo) |
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