Monthly Archives: May 2015

ISI WOD FRIDAY MAY 29, 2015

A) WOD Complete 3 Rounds for time: 10 Power Snatches (135, 95) Rx+ (155, 105) 30 Wallballs /// at minute 15 begin. B) WOD 3 Rounds For time: 10/10 OH Walking Lunges (35’s, 20’s) 30 Calories Row C) 10 x

Posted in Uncategorized

ISI WOD – WEDNESDAY May 27, 2015

A)EMOTM – 12 Even: 3 Power Cleans (tng) @ 80-85% of 1RM Odd: 6 Strict Ring Dips / Rx+ 4 Ring Muscle-ups  B) WOD – complete for time: 150 KB Swings (70, 55) – everytime you break perform 15 Assualt

Posted in Uncategorized

ISI WOD – TUESDAY May 26, 2015

A) 3 Stop/Pause Snatch Work – @50% of 1RM (pause at shins, above knees, and hip crease….then complete the full snatch from the last pull in the high hang position) B) Squat Snatch  For 10 minutes – 1 rep at

Posted in Uncategorized

ISI WOD – Monday March 25, 2015

“Murph” For time:  1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s

Posted in Uncategorized

ISI WOD Friday May 22, 2015

A)12 singles @ or above 85% of 1RM Squat Clean and Jerk B) Death by muscle-ups Increase by 1 rep every minute on the minute until you cannot complete that amount in that given minute….does not have to be unbroken. 

Posted in Uncategorized