WOD Teams of 2, one person working at a time, complete the following for time: Row 150 Calories 100 Wall balls 20/14 50 Partner medball sit-ups 75 Burpees 50 Partner medball sit-ups 100 Wall balls 35 Minute Time CapRead More
Dungeness & Octopi Strength/Skill Overhead Squats 5-5-5-5 Build Throughout WOD Complete the followig for time: Run 800 meters Then, 3 Rounds of 5 Power Snatch 135/95 15 Pull-ups 20 Air Squats 15 Minute Time CapRead More
Yoga Thursday @ 4:30! Strength/Skill Jerk (Push Jerk or Split) 10 Minutes to build to today’s heavy single WOD EMOM for 18 Minutes (6 sets) Minute 1 – Jerk x 3 reps @ 75% of today’s heavy single Minute 2 – Single Arm DB Row x 5 Reps (each arm) Minute 3 – Dips x...Read More
Strength/Skill Dungeness Complete 6 sets: Hang Power Clean from below Knee + Power Clean Octopi Complete 6 sets: Hang Clean from below Knee + Clean WOD Dungeness & Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters 15/12 Push-ups Hang Power Clean x max reps 135/95 Rest 2 minutes between setsRead More
Strength/Skill Dungeness 4 rounds not for time: Knee tuck hold OR Straddle hold x 10-30 seconds Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-sit hold x 10-30 seconds HS Walk x 10-25 feet High Box Jump x 3 reps (step...Read More
WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 500 meters) OR Bike 200 Calories (Switch every 20 calories) OR Run 4K (Switch every 400 meters)Read More
Strength/Skill Dungeness Complete 6 sets: Pause Power Snatch from just above Knee (pause 2 seconds) + Pause Power Snatch from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Snatch from just above Knee (pause 2 seconds) + Pause Snatch from High Hang (pause 2 seconds) WOD Dungeness & Octopi Complete 3 rounds for...Read More
Dungeness & Octopi Strength/Skill Split Jerk (scale with push jerk) Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with light weight Then, 6 sets of: 2 Split Jerks – Perform a 1 second Pause at the bottom of each Jerk Do not add weight unless technique is great. WOD Complete the following...Read More
Strength/Skill Dungeness Complete 6 sets: Pause Power Clean from just above Knee (pause 2 seconds) + Pause Power Clean from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Clean from just above Knee (pause 2 seconds) + Pause Clean from High Hang (pause 2 seconds) WOD Dungeness Complete 4 sets Against a 2...Read More
