Monthly Archives: October 2014

ISI WOD – Friday Oct 31, 2015

WOD – CrossFit, Do We Really Know Ye? Novice & Elite: A – D A) 5 sets to Achieve a 5RM Power Snatch (touch and go) B) 12 Min AMRAP (descending ladder) (10,10,10,8,8,8,6,6,6,4,4,4,2,2,2,10,10,10,8,8,8, 6….etc) Power Snatch (75, 55) Clap Push-ups

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ISI WOD – Thursday Oct 30, 2015

Zzzzzzzzzzzzzz Sleep more. Check this article out. http://www.m.webmd.com/fitness-exercise/features/sleep-athletic-performance

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ISI WOD Wednesday Oct. 29

NOVICE – A, C & D ELITE – A – D A) STRENGTH 10 sets of: 1 Hang Squat Snatch + 2 OH Squats *Rest as needed between sets B) 6 min AMRAP Ladder Ring Muscle ups (increase by 1

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ISI WOD – TUESDAY OCT 28, 2015

A) Strength WOD: 6 sets 2 Cleans (1 power + 1 squat) and 2 Jerks (1 push + 1 split) – rest 2 minutes between sets – 6 total sets of (2+2) – increase weight, work towards the heaviest complex

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ISI WOD – Monday Oct. 27, 2014

Novice: A, C, D Elite: A-D A) Strength WOD Back Squats 1 x 5,5,5,3,3,3 (start at about 65-70% and reach a heavy set of 3) B) Accessory Work 4 Rounds 8-10 Glute Ham Raises – rest 30 seconds 45 second

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