Strength/Skill Dungeness Complete 4 Rounds, Not for Time: OH Plate Sit-Ups x 10-15 Reps Dips x 5-10 Reps DB Walking Lunges x 50′ Octopi OH Plate Sit-Ups x 10-15 Reps Dips x 5-10 Reps @ 22X1 DB Walking Lunges x 50′ WOD 1,000 Meter Row 30 Burpees Over the DB 30 Alternating DB Snatch D...Read More
Dungeness & Octopi Strength/Skill Front Squat 3-3-3-3-3 Weight by Feel WOD Complete five rounds for time: 10 Push Press 115/80 12 Pull-Ups 12 Minute Time CapRead More
WOD 20 Minute EMOM: Minute 1 – Gymnastics Movement of your choice Minute 2 – Gymnastics Movement of your choice -Choose two body-weight movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 Pull-ups Minute...Read More
Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD EMOM for 21 Minutes (7 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Dips x 8-10 Reps Min 3: Burpee Box Jumps (step down) x 7 Reps 24/20Read More
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
