Monthly Archives: March 2015

ISI WOD Tuesday  March 31, 2015

A)Strength WODEvery 90 seconds – 7 Rounds1 Power Snatch1 Hang Squat Snatch1 OH Squat– increase weight every round– achieve a max complex– must be all unbroken+ Post heaviest weight used  B)WOD 5 Rounds (15 minutes)Every 3 minutes begin a new

Posted in Uncategorized

ISI WOD Monday March 30, 2015

– Don’t make any excuses– Reflect on how hard you fought and how you pushed till the very end– Be grateful for the health, talents, and fitness you DO have, don’t focus on what you DON’T have– Do not base

Posted in Uncategorized

ISI WOD Friday March 27, 2015

A)Skill ReviewRowing & Thrusters B)WORKOUT 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters Men use 95 lb.Women use 65 lb. or WORKOUT 15.5 (PS)27-21-15-9 reps for time of:Box Jumps (30, 24)Power Snatches (95, 65) C)10 Min AMRAPMax Reps Ring Dips (Scaled Pushups)every time

Posted in Uncategorized

ISI WOD WEDNESDAY March 25, 2015

all – A)Strength WODEMOTM – 12 minutesEven – 1 Press Complex (1 Push Press + 1 Push Jerk + 1 Split Jerk)Odd – 3 Bar Muscle-ups (scale down is 6 C2B Pull-ups)*for the Press Complex: must clean the B from

Posted in Uncategorized

ISI WOD Tuesday March 24, 2015

Novice: A, C, & D Elite: A-D A) Squat Snatch: 8 singles at 85% or +  Rest 90 between each lift (no more than 2 misses) B)  Complete for time: 2-2,4-4,6-6,8-8,10-10,8-8,6-6,4-4,2-2 Toes to Bar & Pistols C) WOD6 Rounds for

Posted in Uncategorized