Monthly Archives: April 2016

ISI WOD FRIDAY APRIL 29, 2016

A) Warmup: Snatch Balance + Sotts Press High Box Jump (rebound) Legless Rope Climbs **you choose quantity of weight and reps, purpose is to drill in proper movement patterns and dial in skill development B)  Front Squats 4 x 3

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ISI WOD THURSDAY APRIL 28, 2016

Full Rest Day or Active Recovery Active Recovery: 20-30 minutes on Assault Bike, Row, Ski, Burpees, or Running. Mobility work: target specific areas of weakness and overall general stretching. Mentally begin to visualize your success and feel the emotions of

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ISI WOD WEDNESDAY APRIL 27, 2016

A) Complete for time: 50 Toes To Bar 50 DB Snatches (70, 50) 50 Calories Bike B)  3 Rounds “not” for time 100 meters Sled Drag (slow & heavy) 100 meters Sled Push (slow & heavy)  10 Stone to Shoulder

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ISI WOD TUESDAY APRIL 26, 2016

A)EMOTM 12 min 25 Double Unders + 1 Squat Snatch @85%  – should stay at the same weight for all 12 sets, small increases or decreases are acceptable. B) 2 min Clock Begin with a 400 meter Run – with

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ISI WOD APRIL 25, 2016

A) Synch C2B Butterfly Pull-ups 4 sets of 8-10 Synch Toes to Bar 4 sets of 8-10 B) Barbel Complex: Work up to a max Conplex  Perform 10 sets of: 1 Power Clean 1 Hang Squat Clean 1 Front Squat

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