Monthly Archives: June 2016

ISI WOD WED 6.29.16

METCON  5 Rounds – each round for time: – begin each new round every 4 minutes:  100 meter Run  13 Toes to Bar (Rx+ 5 muscle-ups)  13 KB Swings (70, 55)  100 meter Run   * rest with the remaining time

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ISI WOD TUES 6.28.16

METCON Complete for time: 18-15-12-9-6-3 Deadlifts (185, 135) Lateral Burpees over the bar HSPU Barbell WOD  MUSCLE SNATCH 5 x 2 Work at 55% of your 1RM Snatch. Target 5kg increase / week if work sets are above 70kg. Target

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ISI WOD MON 6.27.16

BARBELL WOD SNATCH 5 x 1 Hit 6 singles at 85% of your 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg. MUST MAKE 5/6

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ISI WOD SAT 6.25.16

SNATCH FROM BLOCKS 5 x 2 **Setup blocks so that the bar starts at knee height. Work at 80% of your 1RM Snatch. Focus on technique! Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase

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ISI WOD FRI 6.24.16

POWER SNATCH4 x 3 Work at 65% of your 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg. JERK FROM THE BLOCKS 4 x 2

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