Monthly Archives: November 2015

ISI WOD MONDAY Nov. 30, 2015

A) STRENGTH WOD 15 minute to work up to a heavy Barbell Complex: Power Clean + Squat Clean + Thruster + Shoulder to Overhead – increase the weight and work up to a max complex B) WOD Complete for time:

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ISI WOD Wednesday Nov 25, 2015

A) 1 Round Max reps 2 minutes  HSPU  Rest 2 minutes  Muscle-ups  B) Complete for time: 60 Snatches (75, 55)  50 Wallballs  40 Pull-ups  30 Assault Bike Calories  20 Strict HSPU  10 Muscle-ups (scale w 20 ring rows and 20

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ISI WOD Tuesday Nov 24, 2015

A) Grace – week 4 30 Clean and Jerks for time (135, 95) Cap at 5 minutes Rest 3 minutes At minute 8, begin B) 40 sit-ups & 40 Burpee Box Jump overs (24, 20) C) 3 rounds –  20

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ISI WOD MONDAY Nov. 23, 2015

A) Press complex Work up to a max load in 6 sets 1 Strict Press + 2 Push Press + 3 Push Jerks  B) 12 Min EMOM EVEN: 4/4 Weighted pistols  Odd: 4 Deficit Strict HSPU  C)  STRENGTH WOD Clean

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ISI WOD FRIDAY Nov 19, 2015

A) Haunting Snatch (pause for 3 seconds at the knee) Build up to a heavy single then successfully achieve 5 reps at 10 pounds less. B) 5 sets  GHD Glute Ham Raises -5 reps + 5-10 seconds hold at the

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