Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 15 Reps, each legSingle Arm Overhead Carry w/ DB or KB x 100 Meters (50m each arm)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Against a 2 minute running clock: Run 200 meters Power clean x max reps 155/105 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleans Octopi Against a 2 minute running clock: Run 200 meters Power clean x max reps 195/130 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleansRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 75% WOD “Jackie” Complete the Following for time: Row 1000 Meters 50 Thrusters 45/35 30 Pull-UpsRead more

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-UpsRead more

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 11/18/2019Read more

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 @3030Read more