Saturday Schedule: WOD – 8 & 9 AM CPR/First Aid – 10:30 AM WOD EMOM for 20 Minutes: Pick two movements which are weaknesses. Alternate movements each minute. Scale reps to allow 20-30 seconds of rest each minute. Example: Minute – 1 Handstand hold x 30 seconds Minute – 2 Row x 10 caloriesRead more

Strength/Skill Dungeness Complete 6 sets of the following: Power Snatch Just Below Knee x 3 reps Octopi Complete 6 sets of the following: Snatch Just Below Knee x 3 reps   WOD Complete the following for time: 60 Double-Unders 30 Single-Arm Alternating Dumbbell Snatches 50/35 30 Pull-Ups 40 Double-Unders 20 Single-Arm Alternating Dumbbell Snatches 20 Pull-Ups 20 Double-Unders 10 Single-Arm Alternating Dumbbell Snatches 10 Pull-Ups 17 Minute time cap  Read more

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 perform all sets at or below 75% of 1RM WOD Complete 5 Rounds for Time: 200 Meter run 7 DB Push Press – Right Arm 50/35 7 DB Push Press – Left ArmRead more

Strength/Skill Dungeness Complete 6 sets of the following power clean complex: Just Below Knee x 3 reps Octopi Complete 6 sets of the following clean complex: Just Below Knee x 3 reps WOD Dungeness & Octopi Complete a 12 minute AMRAP: 5 Front Squats 155/105 6 Toes-to-Bar 7 Box Jumps (no rebounding) 24/20 Reminder: CPR/First Aid SaturdayRead more

Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 3 @ 30X2 Supine Barbell Row x 6 reps DB Box step-ups x 8 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 3 reps @ 30K2 + Strict HSPU x max reps Supine Barbell Row x 6 reps Alternating Pistols x 10-12 reps WOD Complete 4 sets for max reps: 30 Seconds of Dips (Dungness = stationary, Ocotpi = rings) Rest 30 Seconds 30 Seconds of DB or KB Deadlifts (Dungness = 45/35, Ocotpi = rings70/50) Rest 30 SecondsRead more