WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups 10 Sit-ups 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

Strength/Skill 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) 2-2-2-1-1-1 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete the Following for Time: 30/25 Calorie Bike 100 Meter D-ball Carry 100/70 200 Meter Farmers Carry 70/53 – each hand 30 BurpeesRead more

Dungeness & Octopi Strength/Skill Front Squat 10 Minutes to Build to a heavy set of three Then complete.. 2 Sets of 8 Reps @ 60-65% of your heavy set of three WOD Complete 4 Rounds for time: 10 Hang Power Cleans 115/80 15 Push Press 115/80 10 Alternating Pistols 14 Minute Time CapRead more

This Saturday! Strength/Skill Dungeness Power Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Octopi Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Reset between each rep WOD Dungeness & Octopi 13 Minute AMRAP: 3 Power Snatch 135/95 6 Toes-To-Bar 20 Double-UndersRead more

Strength/Skill Dungeness 3 Sets, Not for Time: Push-Ups x 10 Reps @ 22X1 Strict Supine C2B Pull-Ups x 5 Reps Wall Walk x 3 Reps Octopi 3 Sets, Not for Time: Defecit Push-Ups x 10 Reps @ 22X1 Strict Ring-to-Sternum Pull-Ups, False Grip x 3-5 Reps HS Walk x 25-50 Feet WOD Dungeness & Octopi Row 1,000 Meters 30 DB Step-Overs 50/35 (each hand) 20″ Box 15 Deadlifts 275/190 30 Burpees 15 DeadliftsRead more