Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 1@90% 3@80% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete a 12 Minute AMARP: 5 Deadlifts 275/190 10 Burpees Over the bar 20 Air SquatsRead More
Strength/ Skill Dungeness 5 rounds not for time: HS hold against wall x 10-30 seconds Strict Supine Pull-ups x 5 reps @10J3 Tuck-ups x 10 reps Octopi 5 rounds not for time: Freestanding HS hold against x 5 attempts Strict Supine Pull-ups x 5 reps @10X3 V-ups x 10 reps WOD Dungeness Complete a 7...Read More
WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill” 150 Wall Balls Run 400 Meters 100 Partner Medicine Ball Sit-ups Run 200 MetersRead More
Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@75% 3@80% 2@85% 1@90% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second...Read More
Dungeness & Octopi Strength/Skill Push Jerk 10 Minutes to build to a heavy single OR work on technique WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (Ring or Stationary) x 7-10 reps Minute 2 – Front Squat x 4 Reps @ 60-70% of 1 RM (from the ground) Minute 3 – Burpee...Read More
Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 3@85% 3@80% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Complete 4 sets for max reps: 30 Seconds of Hang Power Clean 155/105 Rest 30 Seconds 30 Seconds of Shoulder to Overhead 155/105 Rest 30 Seconds 30 Seconds of Toes-to-bar Rest 30 SecondsRead More
WOD Teams of two, one person working at a time, complete an 18 minute AMRAP: 400 Meter Run * 30 DB Lunges 50/35 each hand 50 Push-ups * Both partners complete the run at the same time. Lunges may not be started until both have completed the 400 meters.Read More
