WOD Blog

ISI WOD FRI 7.15.16

METCON Complete for time: Buy-in: 15 Burpee Box Jump Overs (24, 20)  3 Rounds  3 Rope climbs  30 meter OH Walking Lunges (55, 35) 15 Burpee Box Jump Overs

ISI WOD Wednesday 7.13.16

4 Rounds:  15 KB Swings (55, 35)  10 (5/5) Single Arm KB Thrusters  Max Distance Row with remaining time: (2 minutes of work) – 2 minutes of rest after each round.  – score is total meters rowed

ISI WOD Tuesday 7-12-16

METCON FIGHT GONE BAD Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of

ISI WOD MONDAY 7.11.16

METCON: Complete for time:  10 Clean and Jerks (135, 95)  20 Pull-ups  400 meter Run  10 Clean and Jerks (165, 115)  20 Pull-ups  400 meter Run  10 Clean and Jerks (185, 130)  20 Pull-ups  400 meter Run

ISI WOD TUES 7.5.16

METCON Complete for time: Isabel – Karen – Grace 30 power snatches (135, 95) 150 Wallballs 30 power clean and jerks (135, 95)

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