Monthly Archives: November 2014

ISI WOD Wednesday Nov. 26, 2014

Novice and Elite: A-D At all times, no matter how bad it hurts – Stay Positive & BE THANKFUL. A) Min 0 – 5 Power Cleans (@80% of 1RM) Min 1 – 1 Muscle-ups Min 2 – 4 Power Cleans

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ISI WOD Tuesday Nov. 25, 2014

Novice A, B-D Elite A-D NOVICE OR ELITE? Which one are you? How do you know? How much extra work should I be doing? When do I take my rest day? What do I do if I cannot separate the

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ISI WOD – Monday Nov. 24, 2014

Novice: A-C Elite: A-D A) Split Jerk – Build up to a heavy single Split Jerk (off blocks or rack) B) Strength WOD 1 & 1/4 Back Squats 6 x 5 (increase in weight every set) *Rest 90-120 seconds between

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ISI WOD Saturday NOV. 22, 2014

A) Snatch Squat (from low blocks – at low quad) 5 x 1.1.1.1 Rest 2 min between sets, 10 seconds between reps B) Weighted ring dips 5 x 3 (find a 3 RM) C) Complete for time: In a team

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ISI WOD Friday NOV. 21, 2014

Novice: A-C Elite: A-D A) Front Squats 3 x 5 (increasing weight every set) 3 x 3 (increasing weight every set) attempt a 3 RM B) EMOTM – 10 min Even – 5 Push Jerks @75-80% Odd – 5 Strict

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