Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Barbell Row x 6 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More
Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. __________________________________________________ WOD In teams of two, with one person working at a time, complete 2 Rounds the following for max reps: 3 Minutes of Wall Balls Rest 1 Minute 3 Minutes of Rowing or Biking for Calories Rest 1 Minute 3...Read More
Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% Octopi Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% WOD Dungeness Complete two rounds for time: 600 Meter Run 31 KBS 53/35 18 Pull-ups 18 Minute Time Cap Octopi Complete two rounds...Read More
Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3 @ 70-75% of 1RM 2-2-2 @ 75-80% Accessory Complete 4 sets, not for time: Incline DB Bench Press –...Read More
Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Push-ups x 10-15 Reps Toes-to-Post x 5-10 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More
WOD In teams of two, with only one person working at a time, complete a 20 Minute AMRAP: 50 Calories Row or Bike 100 Wall Balls 20/14 100 Meter Kettlebell Farmer’s Carry 70/53 100 Walking LungesRead More
