Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 10 Reps, each legDouble Arm Overhead Carry w/ DB or KB x 100 feetHandstand Hold (Wall or Freestanding) or Plank Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 Meters Strict Pull-ups x max reps...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 77% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 1/2/2019Read More
WOD Teams of two, one person working at a time, alternate movements to complete a 20 Minute AMRAP: Row 15 or Bike 12 Calories 20 Walking Lunges 15 Wall Balls 20/14Read More
Dungeness & Octopi Strength/Skill Deadlift Complete 6 Sets of: 4 reps @ 80-85% of your three Rep Max from three weeks ago WOD Complete a 12 Minute AMRAP: 800 Meter Run Then, with the remaining time complete as many rounds of: 20/15 Hand Release Push-Ups 15 Straight Leg Sit-Ups 10 Kettle Bell Swings 53/35Read More
Strength/Skill Dungeness Complete 5 Sets: Power Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Octopi Complete 5 Sets: Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Build Throughout WOD Complete the following for time: Bike 30/25 Calories100 Meter Double KB Front Rack Carry...Read More
Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 15 Reps, each legSingle Arm Overhead Carry w/ DB or KB x 100 Meters (50m each arm)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Against a 2 minute running clock: Run 200 meters Power clean x max reps 155/105 Complete a total of...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 75% WOD “Jackie” Complete the Following for time: Row 1000 Meters 50 Thrusters 45/35 30 Pull-UpsRead More
WOD In teams of two, alternating movements, complete a 22 Minute AMRAP: 100 Meter Farmer carry 70/53 10 Burpees 10/7 Pull-Ups 7 DB Push Press 50/35 each hand 15 Straight Leg Sit-UpsRead More
Strength/Skill Dungeness & Octopi Deadlift Complete 5 Sets of: 6 reps @ 70-75% of your 3 Rep Max from two weeks ago WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 11/18/2019Read More
