Monthly Archives: October 2015

ISI WOD Friday Oct 30, 2015

A) Snatch Ladder15 min cap – EMOTM increase by 10 pounds men and 5 pounds women. Starting weight is athlete choice. Snatch any style necessary to achieve a 1RM B) Complete for time: WOD 30 Burpees Box Jumps (24, 20)

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ISI WOD Wednesday Oct 28,2015

A) 1 Power Clean + 1 Hang Squat Ladder – every 90 seconds. work up to a 1RM complex – increasing 10 pound men 5 pound women.  B) Front Squat 1 x 5,4,3,2,1 C) WOD  “Running Diane” 21 Dealdifts (225,

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ISI WOD TUESDAY OCT 27, 2015

A) Snatch balance – no dip. Work to a heavy double. Snatch balance with dip – work to a 1 RM B) Open Wod 15.3  14 min AMRAP  7 muscle-ups  50 Wallballs  100 Double unders C) 10 Min AMRAP  6

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ISI WOD Monday Oct 26, 2015

A) Back Squat 3 x 6, 3 x 4 – increase weight on every set. (Start at a weight no less than 65% of 1rm) B) 4 x 2 Push Press + 2 Push Jerks + 2 Split Jerks –

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ISI WOD FRIDAY OCT 23, 2015 

A) 3 rounds 8/8 KB OH Walking Lunge – heavy 200 meters farmer Carries – heavy No rest between movements -2-3 minutes rest after each round  B)4 x 60 seconds unbroken Sled Pulls – slow and heavy Then. High Lunge

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