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ISI WOD – Tuesday July 21, 2015

A1) Strength “Snatch Work” From Hi-Blocks work up to a heavy single – take a minimum of 30 reps to achieve the heavy lift *heavy single (does not have to be a 1RM..heavy single for the day, should be 90%+

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ISI WOD – Monday Oct. 27, 2014

Novice: A, C, D Elite: A-D A) Strength WOD Back Squats 1 x 5,5,5,3,3,3 (start at about 65-70% and reach a heavy set of 3) B) Accessory Work 4 Rounds 8-10 Glute Ham Raises – rest 30 seconds 45 second

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ISI WOD Tuesday Oct. 21, 2015

NOVICE & ELITE A-C A) Complete For Time: 30 Hang Squat Snatch (95, 65) 100 Double Unders 20 Hang Squat Snatch 75 Double Unders 10 Hang Squat Snatch 50 Double-Unders time cap: 12 minutes B) Midline/Strength WOD 4 sets 12

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ISI WOD – Monday Oct. 20, 2014

NOVICE A, C, and D ELITE: A-D A) Strength Work Squat Cleans 6 x Clean Clusters each cluster = High Hang Squat CLean + Hang Squat CLean and Knee Cap + Squat CLean from ground * Each Heaviest cluster possible

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ISI WOD – Friday October 17, 2015

NOVICE: B-D ELITE: A-D A) Skill Practice 10-15 minutes – Hand Stand Holds & Hand Stand Walks B) 20 Min OTM Even minute: 3 Hang Squat Clean @ 70% of 1RM Odd Minute: 3 Split Jerk @ 70% of 1RM

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