Monthly Archives: June 2015

ISI WOD Tuesday JUNE 30, 2015

A) 5 x 5 Deficit Deadlifts – 4 second eccentric.  B) Explosive step-up jumps 4 x 16 (8/8) use light Dumbbells and hold in each hand. Perform all reps on one leg then the other  A)Skill WOD 3 Rounds  1

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ISI WOD Monday JUNE 29, 2015

A)4 x 3 Pause Split Jerks  + pause / hold at bottom of first dip then pause / hold at catch position – 3 second holds on each. *rest 15 seconds between reps *rest 2-3 minutes between sets *increase weight

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ISI WOD – Friday JUNE 26, 2015

A) OTM – 12 minutes  3 Power Snatch touch and go @ as heavy as possible maintaining proper form – no more than 2 increases  B) GH Extentions 5 x 5 (5 second eccentric) + GHD Situps 5 x 5

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ISI WOD WEDNESDAY June 24, 2015

A)Squat clean from the high blocks  Work up to 12 singles at 80% or above of 1RM squat clean B) “Diane” 21-15-9 Deadlifts (225, 145) Rx+ (275, 185) HSPU – Rx+ (Deficit HSPU – 6 inches / 4 inches) *

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ISI WOD – TUESDAY JUNE 23. 2015

A)Front Squat – bottom up 6 x 4 B) DB Bent Over Row 3 x 10/10  – rest 2 minutes DB Walking Lunges 3 x 10/10 – rest 2 minutes  C) 15 Power Cleans (165, 115) Rx+ (185, 135) 50

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