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

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