Monthly Archives: September 2015

ISI WOD Wednesday September 30, 2015

A) 8 sets – work up to your a max complex – Power clean + Hang Squat Clean (Below knee) B) – 4 sets of Strict HSPU max reps – start each set at a deficit and make the deficit

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ISI WOD TUESDAY Sept 29, 2015

A) Strength WOD  3 x 30 (15/15) steps Sled pull reverse walking lunges – 3 x 15 Glute Ham bridges – rest 2 minutes between each movement  B) Muscle-ups – 5 ring support hold  5 min progrogression. 5 min EMOTM

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ISI WOD Monday Sept 28, 2015 

A)Snatch Balance – – 3 x 3 no dip – climbing in weight – Full Snatch Balance 5 x 1 – climbing in weight next and last Step-ups BB FR – 3 x 6/6  B) Strength WOD 1 x 8,

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ISI WOD Friday September 25, 2015

A) 20 min EMOTM Even minute – 3 Back squats +@ 75% of 1RM Odd minute – 1 leg less + 1 standard Rope Climb B) Strength WOD 3 Rounds of 6 doubles  1 Power Snatch + 1 Hang Power

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ISI WOD Thursday Sept 24, 2015

enjoy your well-deserved rest day

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