Strength/Skill Dungneness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Complete the Following for Time: 1 Mile Run 30 Hang Power Cleans 135/95 30 Pull-Ups 16 Minute...Read More

Strength/Skill Dungeness & Octopi Complete 4 Sets of: Tempo Front Squats x 3 Reps @ 23X1 Supine BB Row x 5 Reps @ 20X1 WOD Complete 3 Sets for time: 10 Front Squats 155/105 (From the Ground) 25 KBS 53/35 25 Straight Leg Sit-Ups 17 Minute Time CapRead More

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD 13 Minute AMRAP: 5 Single-Arm DB...Read More

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Ground-to-Shoulder x 6 Reps Dips x 5-10 Reps Parallette Pass Throughs x 10 Reps Octopi 3 Sets, Not for Time: D-Ball Ground-to-Shoulder x 6 Reps Weighted Dips x 3-5 Reps Parallette Pass Throughs x 10 Reps WOD Dungeness & Octopi Complete 5 Sets: 5 Deadlifts 275/190 200...Read More

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 1 @ 90% 1 @ 90% WOD 10 Minute AMRAP: 5/3 Strict C2B Pull-Ups 10 Burpees 20 Double-UndersRead More

“Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 4/12/2019Read More

Strength/Skill 5 sets: Power snatch or snatch from below knee x 3 reps WOD Complete the following for time: 30 alternating dB snatch 50/35= D 70/50 = O 50 wall balls 30/14 30 Toes to bar 30 burpeesRead More

Warm-Up: 400 Meter Jog Then, 3 Sets Panther Walk OH Plate Hold or HS Hold x :15-:30 Walking Lunges Reverse Snow Angels x 8 Reps @ 3030 Then, Mobility Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc,...Read More

Dungeness & Octopi Complete 4 Sets of: Pause Front Squats x 4 Reps @ 22X1 Box Jumps x 3 Reps, Step down and reset after each jump WOD Dungeness Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds 30...Read More

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climbs x 2-3 Reps OH Plate Sit-Ups x 10-15 Reps WOD Dungeness & Octopi 12 Minute AMRAP:...Read More