Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 73% WOD Complete 3 rounds for time: 400 Meter run 20 Pull-ups 20 Air Squats 20/15 Push-upsRead More
WOD Teams of two, with one person “working” at a time, complete a 25 Minute AMRAP: 800 Meter Med ball Run 20/14 (Switch when needed, don’t let ball touch ground)* 50 Wall balls (switch when needed, don’t let ball touch ground) 50 Med ball Sit-ups 100 Farmer carry 70/53 each hand (switch when needed, don’t...Read More
Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@60% 3@65% 3@70% 3@75% 3@65% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 40 Calorie row 20 Burpee box jump overs 24/20 40 Alternating DB snatch 50/35 Octopi Complete the following for time: 40 Calorie row 20 Burpee box jump overs...Read More
Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@60% 3@65% 3@70% 3@75% 3@65% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete 4 rounds for time: 5 Front Squats 155/105 10 Deadlifts 10 Burpees over the bar Octopi Complete 4 rounds for time: 5 Front Squats 185/125 10 Deadlifts 10 Burpees over the...Read More
Strength/ Skill Dungeness & Octopi 4 rounds not for time: Shoulder Press x 5 reps Rope Climbs x 3 reps Hollow Hold x accumulate 30 seconds WOD Dungeness Complete 2 sets for max reps: 1 Minute of Rowing calories Rest 1 Minute 1 Minute of Stationary Dips Rest 1 Minute 1 Minute of Wall Balls...Read More
Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 70% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-upsRead More
WOD Complete congo-line style in teams of three, with each partner completing 3 rounds of the following: 800 Meter Row 40 KBS 50/35 10 Burpee Box Jump-Overs 24/20 Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin their 1000 meter row....Read More
Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 Build throughout WOD Complete ONE of the following for time: 1 Mile Run OR 2,000 Meter Row OR 200 Calorie BikeRead More