August 19 2016

August 19 2016

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