Strength/Skill Dungeness & Octopi Complete 4 Sets of: Tempo Front Squats x 3 Reps @ 23X1 Supine BB Row x 5 Reps @ 20X1 WOD Complete 3 Sets for time: 10 Front Squats 155/105 (From the Ground) 25 KBS 53/35 25 Straight Leg Sit-Ups 17 Minute Time CapRead 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) 3-3-3-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD 13 Minute AMRAP: 5 Single-Arm DB Push Press, Right Arm 50/35 5 Single-Arm DB Push Press, Left Arm 7 Toes-to-Bar 7 Box Jumps 24/20 (Step Down)Read more

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Ground-to-Shoulder x 6 Reps Dips x 5-10 Reps Parallette Pass Throughs x 10 Reps Octopi 3 Sets, Not for Time: D-Ball Ground-to-Shoulder x 6 Reps Weighted Dips x 3-5 Reps Parallette Pass Throughs x 10 Reps WOD Dungeness & Octopi Complete 5 Sets: 5 Deadlifts 275/190 200 Meter Sprint Rest 2 Minutes Between Sets Score = Your Slowest SetRead more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 1 @ 90% 1 @ 90% WOD 10 Minute AMRAP: 5/3 Strict C2B Pull-Ups 10 Burpees 20 Double-UndersRead more

“Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 4/12/2019Read more