Read about how & why we do box squats HERE Strength/Skill Dungeness 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Unsupported Seated Strict Shoulder Press x 3 Reps @30X3 Octopi 3 Sets, Not for Time: Farmer/Front Rack Carry x...Read More
Dungeness & Octopi Strength/Skill Front Squat 4-4-4-4-4 @ 23X1 – Weight by Feel WOD Complete the Following for Time: 200 Meter Farmers Carry 70/53 500 Meter Row 40 Wall Balls 20/14 400 Meter Run 20 Burpee Box Jumps or Step-Ups 24/20 15 Minute Time CapRead More
Strength/Skill Dungeness 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Rope Pulls From Ground x 3 Reps Unsupported Seated Strict Shoulder Press x 5 Reps @20X2 Octopi 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters...Read More
WOD In teams of two, one person working at a time, complete the following for time: 800 Meter Medicine Ball Run* 20/14 30 Burpee Pull-Ups 400 Meter Medicine Ball Run* 30 Burpee Pull-Ups 400 Meter Medicine Ball Run* 30 Burpee Pull-Ups 800 Meter Medicine Ball Run* *Partners run at the same time. Alternate carrying the...Read More
Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps @ 55-60% WOD Dungeness & Octopi 13 Minute AMRAP: 4 Thrusters 95/65 4 Front Rack Reverse Lunges 95/65 4 Burpees 4 Toes-to-BarRead More