Dungeness & Octopi Strength/Skill Split Jerk (scale with push jerk) Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with light weight Then, 6 sets of: 2 Split Jerks – Perform a 1 second Pause at the bottom of each Jerk Do not add weight unless technique is great. WOD Complete the following for time: 60 Calorie row 200 Meter Farmer Carry 70/53 100 Double-Unders 25 Burpee Box Jump-overs 24/20Read more

Strength/Skill Dungeness Complete 6 sets: Pause Power Clean from just above Knee (pause 2 seconds) + Pause Power Clean from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Clean from just above Knee (pause 2 seconds) + Pause Clean from High Hang (pause 2 seconds) WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 Meters Strict Pull-ups x max reps Rest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters Weighted Strict Pull-ups x max reps 25/15 Rest 1 minute between sets  Read more

Strength/Skill Dungeness 4 rounds not for time: Strict Supine Pull-ups x 5 reps Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-Pull-ups x 3-10 reps HS Walk x 10-25 feet High Box Jump x 3 reps (step down after each rep) WOD Dungeness 14 Minute AMRAP: 10 Deadlift 225/155 6 Unsupported Seated Strict DB Press 45/35 each hand 12 Lunges Octopi 14 Minute AMRAP: 10 Deadlift 255/175 6/4 Strict HSPU 8 Alternating PistolsRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 @ 65-70% WOD 7 Minute AMRAP: 3 Thrusters 135/95 6 Toes to Bar 12 Kettlebell Swings 70/53Read more

WOD 8&9 AM Teams of two, alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6/3 Strict Pull-Ups 9 Toes-to-Bar 12 Kettlebell Swings 53/35 15 Calorie Row 10:30 AM – CrossFit & IncontinenceRead more