Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 85% WOD Complete 4 rounds for time: 3 Power Cleans 135/105 6 Front Squats 10 Alternating Front-Rack Reverse LungesRead More
Strength/Skill Dungeness 3 rounds not for time: Tuck-ups x 10-15 reps Push-ups x 10-20 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: V-ups x 10-15 reps Defecit Push-ups x 10-20 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Against a 3-minute running clock,...Read More
Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: High hang + above knee + below knee WOD 4 sets not for time: Incline DB bench x 8 reps -neutral grip Deadlift x 5 reps Banded pull-aparts x 20 reps Single arm DB row x 6 repsRead More
Dungeness & Octopi WOD EMOM for 30 Minutes (10 sets): Minute 1 – Bike 10/8 cals OR Row 15/13 cals Minute 2 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ box Minute 3 – Wall Balls x 10-15 reps 20/14Read More
Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 80% WOD Dungeness Complete the following for time: 12 Man Makers 45/25 Then, 4 Rounds: 5 Strict Pull-ups 7 Burpees Octopi Complete the following for time: 12 Man Makers 50/35 Then, 4 Rounds: 5 Strict C2B Pull-ups...Read More
Strength/Skill Dungeness 5 rounds not for time: L-sit hold or progression x accumulate 15-30 sec Seated Unsupported Strict Barbell Press x 3 reps @ 30X2 Strict Chest-to-bar Pull-ups x 5 reps Octopi 5 rounds not for time: L-sit hold x accumulate 15-30 sec Strict HSPU x 3-5 reps @ 30X2 Ring-to-Sternum Pull-ups OR Strict Muscle-ups...Read More
