Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: High Box jumps x 3 Reps (step down and reset after each jump) Dumbbell Lunge, Farmer Carry Position x 100 Feet Kettlebell Baby Carry x 100 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Complete the Following for Time: 30/25 Push-Ups...Read More
Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 70% WOD 20 Minute AMRAP: “Nicole” 400 Meter Run Max unbroken Pull-Ups Score = total # of Pull-Ups Compare to 5/21/2018Read More
Strength/Skill Dungeness Complete 3 Sets: High Hang Power Snatch x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch x 3 Reps – Build Throughout Octopi Complete 3 Sets: High Hang Snatch x 3 Reps – Build Throughout...Read More
Dungeness & Octopi Strength/Skill Complete 3 Sets, not for time: Supine Barbell Row x 6 Reps @ 20X1 Incline DB Bench Press x 8 Reps Strict Weighted Pull-Ups OR Strict Pull-Ups x 4 Reps WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute...Read More
Strength/Skill Dungeness Complete 5 Sets of: High Power Hang Clean + Power Clean From Above the Knee +Power Clean Octopi Complete 5 Sets of: High Hang Clean + Clean From Above the Knee + Clean WOD Dungeness & Octopi 10 Minute AMRAP: 10 Deadlifts 10 Burpees Over the Bar 10 Toes-to-BarRead More
Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 8 Reps, each leg Farmer Carry x 200 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Dungeness Complete Four Sets for Max Reps: 1 Minute Row for Max Calories 1 Minutes of Push Press x Max Reps 115/80...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3 Perform all sets @ 80% WOD Complete Three rounds for time: Run 400 Meters8 Front Squats 185/125 (From the Ground) 11 Minute Time CapRead More
WOD Teams of two, complete a 20 Minute AMRAP of the following: 100 Meter KB Farmer Carry 70/53* Row 12/10 Calories10 Burpees *One partner completes the carry, while the other completes as many reps of calorie row and burpees. When the carrying partner returns, they will switch and pick up on the movement the other...Read More
Dungeness & Octopi Strength/Skill Deadlift 15 Minutes to build to a heavy tipple or work on technique WOD Complete the following for time: 21-15-9 Front Squats 135/95 Defecit Push-Ups 45/25 lb plates Accessory (Optional) 3 Sets, not for time: Single Arm DB Row x 6 Reps each Arm DB Bench Press x 15 Reps –...Read More
