WOD Blog

ISI WOD FRI 7.22.16

METCON 4 Rounds for time:  9 Pull-ups  6 C2B Pull-ups  3 Bar Muscle-ups  **cap at minute 8 and begin B: B) Complete for time: 21-15-9  Power Clean (135, 95)  HSPU

ISI WOD WED 7.20.16

METCON “Berm Run” Complete 4 Rounds for time:   600 meter run  20 Burpee Box Jumps (24, 20)”

ISI WOD TUES 7.19.16

METCON “California club” – Masters & Teens Games Chipper  Complete for time: Masters / Teens Chipper 8 Deadlifts (365, 275) 40 Toes to Bar 80 Double Unders 4 Rope Climbs 80 Wallballs 4 Rope Climbs 80 Double Unders 40 Toes

ISI WOD MON 7.18.16

METCON: 15 min AMRAP  15 Thrusters (95, 65)  15 Calories Row  15/12 Calories Assault Bike  15 Sumo Deadlift HighPulls (95, 65)

ISI WOD SAT 7.16.16

METCON: Teams of 2: 1 person works at a time and must complete an entire round before rotating. Complete 10 Rounds for time:  *5 rounds each – alternating rounds. – 15 Wallballs – 12 Power Snatches (75, 55) – 9/7

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