Monthly Archives: December 2014

ISI WOD Wednesday Dec. 31, 2014

Novice & Elite : A-C A) 2014 Finale WOD Complete for time: 20 Double Unders 14 Thrusters (135, 95) 20 Double Unders 14 Calories Row 20 Double Unders 14 Hang Power Cleans (135, 95) 20 Double Unders 14 C2B Pull-ups

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ISI WOD Tuesday Dec 30, 2014

Novice: A – C Elite: A – D A) Strength Power Clean + Push Press Complex – (Power Clean + Push Press + Hang Power Clean + Push Push) Work up to Achieving the heaviest complex possible. B) WOD 4

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ISI WOD Monday Dec. 29, 2014

Novice & Elite: A – C A) Strength WOD 6 x 3 Find your 3 RM OH Squat – rest 90-120 seconds between sets B) 13.1 CF Open WOD Proceed through the sequence below completing as many reps as possible

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ISI WOD Saturday Dec 27, 2014

A) Complete for time as a team of 2 100 OH Squats (95, 65) – 2 Athletes working at the same time – movement and reps must be synchronized 100 Burpees – 1 athlete works while to other one holds

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ISI WOD FRIDAY Dec. 26, 2014

Novice and a Elite: A – C A) 5 x 3 Weighted Pull-ups Weighted Dips *Start with Pull-ups – rest 60 seconds then perform the Dips. Rest 60 seconds, repeat for 5 Rounds B) 3 Rounds Every 5 minutes begin

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