Dungeness & Octopi Strength/Skill Push Jerk 12 Minutes to Build to a Heavy Single WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 2 Reps 80% Minute 2 – L-Sit or Knee Tuck Hold x Accumulate 15-30 Seconds Minute 3 – Wall Balls x 10-15 Reps 20/14Read More
Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Wall Walks x 3 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters High Box Jumps x 3 Reps, Step Down HS Walk x Max Distance WOD Dungeness Against a 2 Minute...Read More
Dungeness & Octopi Strength/Skill Box Squat 2-2-2-2-2-2-2-2 @22X1 WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 113/2020Read More
Yoga this Saturday morning will be with Malia at 8:30 instead of 9:00. WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Box Facing DB Burpee Step-Overs 45/25 20″ box 10 KBS 53/35 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible....Read More
Dungeness & Octopi Strength/Skill Pause Front Squat 3-3-3-3-3 @ 33X1 – Weight by Feel WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/53 7/5 Strict Pull-Ups 7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/35 5 DB OHS, Left Arm 7/5 Strict Pull-Ups 7 Burpees over the DB Compare...Read More
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
