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
Dungeness & Octopi Strength/Skill Front Squat 5-5-5-5 @ 22X1 – Weight by Feel WOD Complete the Following for Time: 400 Meter Farmers Carry 70/53 Each Hand Compare to: 6/13/2019 Accessory (Optional) 3 Sets, Not for time: Supine Barbell Row x 6 Reps @ 21X1 Paralette Pass Through w/ Push-Up x 5 Reps Banded Leg Curls...Read More
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
