Still having to devise custom WoDs that I can do with my shredded knee.
I’ve found that a good warm up with some slow squats followed by some Concept 2 rowing, and I can get through most ROM exercises. So today I decided to push that theory and really work my knees and squatting motion with:
3 rds for time of:
- 400m row
- 15 KB swings (20kg)
- 10 wall balls (10 lbs)
- 15 sit ups
My time was 17:54, due mostly to some slow transistions between exercises.
I’m averaging must under 2:00 minutes/400m on the rowing, at an average of 27 strokes per minute.
The Kettle Bell swings were good, and I was able to do all 3 sets of 15 unbroken. I should have done 20 reps, or wish I had a 24kg bell.
I intended to do 15 wall ball shots, but ended up just doing 10 because the place I was doing them (in front of the garage) just wasn’t a good spot. But I felt good squating to the full depth and throwing up the medicine ball. Unfortuantely I only have one medicine ball, and it’s only 10 lbs. But still a good exercise.
Sit ups were thrown in to give my legs a moments rest while still working hard.