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WOD In teams of two, alternating movements, complete a 22 Minute AMRAP: 100 Meter Farmer carry 70/53 10 Burpees 10/7 Pull-Ups 7 DB Push Press 50/35 each hand 15 Straight Leg Sit-Ups
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Strength/Skill Dungeness & Octopi Deadlift Complete 5 Sets of: 6 reps @ 70-75% of your 3 Rep Max from two weeks ago WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 11/18/2019
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Strength/Skill Dungeness Complete 5 Sets: 2 Hang Power Snatch from Above Knee + 1 Power Snatch Build Throughout Octopi Complete 5 Sets: 2 Hang Snatch from Above Knee + 1 Snatch Build Throughout WOD 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 effort. Record the time it takes. Score example: 1:40, 480m, 1:45 Compare to: 11/26/2018 Accessory (Optional) Complete 3 Sets: Banded Leg Curls x 25 RepsWeighted Strict Pull-Ups or Strict Pull-Ups x 5 RepsDips or Ring Dips x 5-15 Reps Crossover symmetry snow angels x 10 reps @3030
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Dungeness & Octopi Strength/Skill Push Press 4-4-4-4 Build Throughout WOD 14 Minute AMRAP: 5 Hang to Overhead 135/955 Toes-to-bar15 Double-Unders
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Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 6 RepsFarmer/Front Rack Carry x 100 Meters (alternate arms every 50 m)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds30 Seconds of Push-Ups Rest 30 Seconds Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds30 Seconds of Defecit Push-Ups 45/25 plates Rest 30 Seconds
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