Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 3@80% 2@85% 1@90% 10@55% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 8/27/2018Read more

WOD In teams of two, with only one person working at a time, complete a 20 Minute AMRAP: 50 Calories Row or Bike 100 Wall Balls 20/14 100 Meter Kettlebell Farmer’s Carry 70/53 100 Walking LungesRead more

Strength/Skill Dungeness Power Snatch 3@70% 3@70% 3@75% 2@80% 3@75% 3@70% Octopi Snatch 3@70% 3@70% 3@75% 2@80% 3@75% 3@70% WOD Dungeness & Octopi “Annie” 50-40-30-20-10 rep rounds of: Double-unders Sit-upsRead 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 4 Minute AMRAP: Dumbbell Burpee Box Step-Overs 50/35 20″ box Rest 2 Minutes, and then… 4 Minute AMRAP: Rowing or Biking for CaloriesRead more

Strength/Skill Dungeness Complete 5 Sets of: 1 Hang Power Clean From Below Knee + 3 Front Squats @ 80% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Hang Clean From Below Knee + 2 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 15 Thrusters 135/95 9 Pull-Ups 200 Meter Run 12 Thrusters 15 Pull-Ups 100 Meter Run 9 Thruster 21 Pull-ups 15 Minute Time CapRead more