Announcements
- Our Anniversary Weekend Festivities have been announced! CLICK HERE for details!
- “Fran” Friday Night Lights at Miramar, 6pm Friday August 26th
- Saturday Potluck Cookout at Miramar, 11am-2pm Saturday August 27th
- Party Bus Brewery Tour pickup at Miramar, 7pm-12am Saturday August 27th
SWOD: Week 1 Overhead Squats (16 min)
Overhead squat 5X5
Programming note: If you want to learn more about the “Pumping Iron SWOD”, read here: http://www.crossfit858.com/2016/08/pumping-iron-swod/
Also, YES, you can do both with the second SWOD at a later time, just not in the same session. You dont’ have time for that.
Pumping Iron SWOD (Week 1, Day 2)*
A1) Tempo Ring Row Negatives 4 sets of 10 @40X0
A2) Straight Bar Reverse Curls 4 sets to failure (no swinging)
*use SugarWOD to note weight used for future weeks, note how you felt in terms of difficulty so you can make adjustments as needed
WOD
“Unbrokenback Mountain” 🙂
9 minute Ascending Ladder*
1+1,2+2, 3+3, etc of:
Thrusters (95/65)
Pullups
* Sets of Thursters and Pullups must be done unbroken to proceed to the next level
Score= Round completed and reps into next round
Scaled=Same ladder format, but sets are broken up while continuing