Monthly Archives: January 2015

ISI WOD SATURDAY Jan 31, 2015

A) Front Squat 1 x 4,4,4,3,3,3 (increase every set) B) Weighted Pull-up 1 x 4,4,4,3,3,3 (increase every set) C) In teams of two: Complete for time: 30 Synchronized Thrusters (95, 65) Rx + (135, 95) 240 Double Unders 60 DB

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ISI WOD FRIDAY Jan. 30, 2015

Novice: A, C-E Elite: A – E A) Strength work – 6 x 3 (3 stop / pause Squat snatch) *pause on the way up, the from the high hang position nail it! Then – 5 x 2 Squat Snatch

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ISI WOD THURSDAY Jan 29, 2015

Rest for time!

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ISI WOD Wednesday Jan 28, 2015

A) Back Squat 4 x 4 2 x 2 * increase the weight every set. Achieve a heavy set of 2 *rest 90 seconds between sets – must complete all sets in 13 minutes B) Complete 5 Rounds for time

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ISI WOD Tuesday Jan. 27, 2015

Novice B, C and A or D Elite A – D A) Split Jerk 10 x 1 *Work up to a heavy split jerk single *no more than two misses B) WOD Complete for time: 60 Push Press (95, 65)

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