Strength/Skill Dungeness & Octopi Shoulder Press 5@65% 4@70% 3@75% 1@85% 1@90% 1@95-100+% 1@100+% WOD Complete the Following for Time: 50 Calorie Row 30 Alternating Single Arm DB Hang Clean to OH 50/35 100 Double-Unders 30 Deadlifts 225/155 12 Minute Time CapRead More
Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: Single Arm Front Rack Kettle Bell Carry x 50 Meters Each Arm High Box Jumps x 3 Reps, Step Down Dips x 5-10 Reps or Weighted Dips x 5 Reps WOD Complete 4 Sets: Against a 2 Minute Clock 200 Meter Run 10 Wall Balls 20/14...Read More
WOD 20 Minute AMRAP: 30/25 Calorie Bike 100 Meter D-ball Carry 100/70 400 Meter Run Then, with the remaining time, complete as many rounds as possible… 3 Hang Power Snatch 135/95 6 Toes-to-Bar 9 Burpees Over the BarRead More
Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD 12 Minute AMRAP: 4/3 Strict Supine C2B Pull-Ups 15 Straight Leg Sit-Ups 20 Double-UndersRead More
Dungeness & Octopi Strength/Skill Shoulder Press 8@65% 6@75% 4@80% 4@85% 2@90% 1@95 10@55% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run 15 Deadlifts 225/155 10 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 sets.Read More
Strength/Skill Dungeness Complete 4 Rounds, Not for Time: Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps Reverse Goblet Lunges x 10 Reps Octopi Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps @ 22X1 Alternating Pistols x 12 Reps WOD Dungeness Complete 4 Rounds...Read More
Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Weight by Feel WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 12/9/2020Read More
