Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Weight by feel WOD 14 Minute AMRAP: 15 Straight Leg Sit-Ups 15 Air Squats 20 Double-undersRead More
Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @...Read More
Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead More
Dungeness & Octopi Complete 5 Sets: Hang Power Snatch x 3 Reps Perform all sets between 70%-75% of Snatch WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record...Read More
WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 20 Burpees 100 KBS 53/35 20 Burpees 100 Wall Balls 20 Burpees 100 KBSRead More
Strength/Skill Dungeness & Octopi 4 Sets: Hang Power Snatch x 5 Reps @ 60-65% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to: 8/23/2019Read More
Below are some temporary changes to yoga classes to due schedule conflicts: Thursday 1/23 – 6:30 PM (instead of 4:30) Saturday 1/25 – 9:00 AM Sunday 1/26 – 9:00 AM Tuesday 1/28 – 6:30 PM (instead of 4:30) Dungeness & Octopi Shoulder Press 15 Minutes to build to a heavy single Compare to 9/19/2019 WOD...Read More
Dungeness & Octopi Strength/Skill Complete 5 Sets: Hang Power Clean x 5 Reps @ 70-75% of Clean WOD Complete the following for Time: 1,000 Meter Row Then, 4 Rounds 10 Deadlifts 255/175 20 Straight Leg Sit-Ups 15 Minute Time CapRead More
Dungeness 4 Sets, Not for Time: Strict C2B Pull-Ups x 5-10 Reps HS Hold Against the Wall x 15-30 Seconds DB Bench Press, Neutral Grip x 8 Reps Octopi 3 Sets, Not for Time: Strict Ring to Sternum Pull-ups, False Grip x 3-5 Reps Freestanding HS Hold x 15-30 Seconds DB Bench Press, Neutral Grip...Read More
