Strength/Skill Dungeness Complete 6 sets of the following: Pause Power Snatch from Below knee + Power Snatch Octopi Complete 6 sets of the following: Snatch Pause Snatch from Below knee + Snatch WOD Complete the following for time: 50 Wall Balls 20/14 25 Hang Power Snatch 115/80Read more

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, 5 sets of: 2 Jerk dips + Split Jerk @ 75-90% Do not add weight unless technique is good. WOD Complete a 10 Minute AMRAP: 3 Shoulder-to-Overhead 165/110 6 Box-Jumps 24/20 12 DeadliftsRead more

Dungeness & Octopi Strenght/Skill Complete 6 sets: Pause Power Clean from Below Knee (pause 2 seconds) + Power Clean WOD Complete the following for max reps: 3 Minutes of Rowing for Calories Rest 1 Minute 3 Minutes of Man-makers 50/35 Rest 1 Minute 3 Minutes of 10 Push-ups + 15 Sit-upsRead more

Strength/Skill Dungeness 4 rounds not for time: L-Seated DB Press x 5 reps Strict Supine Pull-ups x max reps DB Box step-ups x 8 reps Octopi 4 rounds not for time: Strict HSPU x max reps Strict Supine C2B Pull-ups x max reps Alternating Pistols x 10-12 reps WOD Dungeness Complete rounds of 21-15-9 reps for time of: Hang Power Cleans 105/65 Front Squats Burpees Over the Bar Octopi Complete rounds of 21-15-9 reps for time of: Hang Squat Cleans 115/75 lbs Burpees Over the BarRead more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build Throughout WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 3/26/2018Read more