Basic things I suggests wofls who still play this game do to get better vs MK:
1) Watch every MK vs Wofl match on youtube and take notes on every single approach the metaknight does.
2) Concoct in your head how to counter each of these approaches if you can.
3) Practice reacting to each approach and executing the counter.
I'll give you a couple examples:
Lets take a look at this game:
http://www.youtube.com/watch?v=TnAk3zopKrs
:04- Kain fires blaster as soon as game starts. Ally runs in as soon as game starts and powershields blaster.
What do you think is going on in their heads?
Kain fired his blaster because it's a no-lose move. He'll either damage the MK or he wont.
Ally runs in because he wants to gain as much space as possible. He also anticipates that kain will fire a lazer because that's what every wofl would do and prepares to powershield it.
:06- Ally powershields lazer and thinks he can punish the lag from the lazer and tries to dash attack Kain.
Kain reads this and shields in time. He punishes with a jab which ends up with Ally taking 3% but it also causes kain to get thrown off the stage.
Things kain could have done better: If Kain was conditioned to Usmash OOS (kain just recently learned how to do this) after an MK's dash attack on shield, he not only would have done 15% more damage, but he would've put the MK in a bad position.
:09- Ally approaches with tornado. Kain reacts correctly and it ends up with him having a good punish.
:15- Ally approaches with a walking -> shield -> ftilt while kain was focused on doing a runaway grounded reverse B.
Things kain could have done to not get punished: He could have run away a little bit further and reverse B'd. Also take note... If an MK is walking towards you, he's probably just looking to shield/ftilt
:20- Ally does an up B and is forced to approach using that glide. Kain powershields glide attack but isn't conditioned to up B OOS to punish (or turnaround grab). This is another execution mistake that should have resulted in favor of kain.
:26- Kain does the run away on ground -> reverse blaster again. Ally powershields again and tries to dash attack punish it from that distance. Ally whiffs and Kain is able to get a good punish on it. This is twice Ally tried to punish kain with dash attack after shielding a blaster from that distance. Perhaps this is an exploitable habit??
:28- Kain mis-times a pivot grab. This is another execution mistake that kain could potentially work on. This whiff allows ally to punish kain
Kain ends up taking the first stock with a pretty big lead despite making a bunch of execution mistakes (not a sign of a difficult matchup)
**edit**
Kain, watched the entire match. This match was winnable for you especially after taking such a big lead after the first stock. Dying from 38%-death probably shouldn't have happened