Dungeness & Octopi Strength/Skill Power Clean 12 Minutes to build to a heavy single, or work on technique WOD Complete 5 Rounds for Time: 4 Power cleans 185/125 15/12 Push-ups 10 Pull-ups 15 Minute Time CapRead More
Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Dips x 10-12 reps Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps Ring Dips x 10-12 reps Single arm DB row x 6 reps each arm @...Read More
Dungeness & Octopi Strength/Skill Back Squat 10-10-10 – Build Throughout WOD 10 Minute AMRAP: 15 KBS 53/35 20 Air Squats 40 Double-Unders Compare to: 7/9/2018Read More
Dungeness & Octopi Strength/Skill Overhead Squat 12 Minutes to build to a heavy single OR work on technique WOD Choose one of the following to complete for time: Run 1 Mile OR Row 2K Meters Or Bike 120/100 calories Compare to: 7/20/2018Read More
Dungeness & Octopi Strength/Skill Every 90 Seconds for 9 Minutes (7 Sets): Power Clean x 2 Reps – Build Throughout WOD Complete a 9 Minute AMRAP: 3 Hang Power Cleans 135/95 3 Burpee Box Jumps 24/20 6 Hang Power Cleans 6 Burpee Box Jumps 9 Hang Power Cleans 9 Burpee Box Jumps 12 Hang Power...Read More
Strength/Skill Dungeness 3 rounds not for time: Strict Knee Tuck Pull-up OR Kipping L-Pull-up x 3-5 reps Hand stand hold on wall x 15-30 seconds Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict L-Pull-up x 3-5 reps reps Free standing handstand x 5 attempts Single...Read More
