Monthly Archives: December 2015

ISI WOD Wed Dec 30, 2015

A) OTM – 12 minutes Even: 3 Power Snatches @75% of 1RM Power Snatch (touch and go) Odd: 3-5 Unbroken Strict HSPU, deficit if possible unbroken  A2)  WOD  Complete for time: 18-15-12-9-6-3  OH Squats (95, 65)  200 meter run Rx+

Posted in Uncategorized

ISI WOD Tuesday Dec 29, 2015

A) Back squat: 3 x 3 @ 85% B) Muscle snatch:  work up to a heavy single. C) 10-8-6-4-2  Ring Muscle-ups  Deficit HSPU (deeper is better – no deep than D) Complete for time: 3 Rounds: 12 Deadlifts (245, 165) 

Posted in Uncategorized

ISI WOD Monday Dec 28, 2015

A) 15 minutes to find a Max Thruster Complex:   1 Front Squat + 1 Push Press + 1 Thruster – (use a squat rack)  B) WOD 3 Rounds – Each round for time:  16 Calories Bike  16 Thrusters (95, 65) 

Posted in Uncategorized

ISI WOD WED Dec 23, 2015

A) Front squat +jerk: 1+1 x 6 sets working up to a progressively heavy single.  B) 3 min AMRAP ladder (1 muscle up + 1 ring dip, 2 mups + 2 ring dips….3,3,4,4,5,5…) – rest 2 minutes -repeat for a

Posted in Uncategorized

ISI WOD Tues Dec 22, 2015

A) Power clean – from the high blocks – work up to a heavy single  B) Clean pulls 90% x 3, 95% x 3, 100% x 3, 105% x 3, 110% x 3 – percentage of your 1rm clean C)

Posted in Uncategorized