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Dungeness & Octopi Strength/Skill Back Squat 10@55% 8@65% 6@73% 4@77% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 6/11/2018
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WOD Choose one of the following to complete for time: Run 5K (To Annapolis dock & back) OR Row 5K OR Bike 10K (6.2 miles on air assault bike) Try to choose the option you’re least comfortable with.
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Dungeness & Octopi Strength/Skill Overhead Squats 5-4-3-2-2 Build Throughout WOD Complete the following for time: 50 Wall-balls 20/14 Run 400 Meters 30 Toes-to-bar
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Dungeness & Octopi WOD EMOM for 24 minutes (6 sets): Minute 1 – KB Reverse Goblet Lunges x 10 reps 70/53 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Single-Arm DB Row x 6 each arm Minute 4 – Jerk (Push or Split) x 3 reps @ 75% of 1RM
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Dungeness & Octopi Strength/Skill Pause Front squat 3-3-3-3-3 Perform reps with tempo of 23X2 (2 down, 3 at bottom, fast up, rest 2). Build throughout. WOD Dungeness Complete a 10 Minute AMRAP: 9 Deadlifts 135/95 7 Burpees Over the Bar 5 Hang Power Cleans 135/95 5 Front Squats Octopi Complete a 10 Minute AMRAP: 9 Deadlifts 135/95 7 Burpees Over the Bar 5 Hang Squat Cleans 135/95
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