Dungeness & Octopi Strength/Skill Back Squat 10@55% 8@60 8@65 6@75 WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 6/3/2019Read more

WOD Teams of two, alternate full rounds to complete the following: 22 Minute AMRAP: 5 Wall Balls 20/14 5 Burpees 5 Wall BallsRead more

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete one of the following for time: Run 1 Mile or Row 2,000 Meters or Bike 120/100 Calories Compare to 3/29/2019Read more

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% Octopi Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% WOD Dungeness 12 Minute AMRAP: 12 Goblet Squats 70/53 10 Burpee Box Jumps 24/20 8 Toes-to-Bar Octopi 12 Minute AMRAP: 12 OHS 95/65 10 Burpee Box Jumps 24/20 8 Toes-to-BarRead more

Dungeness & Octopi Strength/Skill Complete 7 Sets of: Tempo Front Squats x 2 Reps @ 23X1 L-Seated DB Press x 5 Reps or Strict HSPU x 5-10 Reps WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Hang Power Cleans 135/95 Score = Slowest time out of the three sets.Read more