Monthly Archives: July 2015

ISI WOD Friday July 31, 2015

A) 6  x 5 Negative Muscle-ups – rest 90 seconds btw 3 x max reps Ring Muscle-ups – rest 1 min between sets  *start at the top, work in reverse as slow as possible  B) 6 x 3 Rack Pull

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ISI WOD Thursday July 30, 2015

enjoy your rest day… : )

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ISI WOD – Wednesday July 29, 2015

A1) 3 x 3 Push Press 3 x 3 Push Jerk 3 x 2 Split Jerk – all movements achieve a heavy set of 3..just under a 3RM about 92-95% effort A) Gymnastic Strength Strict HSPU Deficit – 20 Reps

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ISI WOD Tuesday July 28, 2015

A) Snatch Balance 10 x 3 – 3 second pause at the bottom of the squat – focus on speed and stability under the bar – use the same weight for all 1 sets..small increases are ok.  B) 5 x

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ISI WOD – FRIDAY July 24, 2015

A) Benchmark WOD Nate or Scaled Nate 2 Muscle Ups 4 HSPU 8 KB Swings (70, 55) *Scale movements – 4 c2b pullups – 8 hr Push-ups – rest 1 hour B) OLY 6 x 1 Squat Snatch + 1

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