WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill”150 Wall BallsRun 400 Meters60 Burpees Run 200 MetersRead More
Strength/Skill Dungeness Power Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position Octopi Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position WOD Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 RepsParralette Pass Throughs x 10...Read More
Dungeness & Octopi Strength/Skill Shoulder Press 5-4-3-3-2-2-1 – Build to a heavy single WOD 16 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time… 3 Front Squats 185/125 (From the Ground)6 Burpees Over the Bar9 Deadlifts 185/125Read More
Strength/Skill Dungeness & Octopi Every 2 Minutes for 14 Minutes (7 sets): Power Clean x 2 Reps Start around 70% of your 1RM and build by feel WOD Dungneness Complete 5 Rounds for Max Reps: 30 Seconds of Sattionary DipsRest 30 Seconds30 Seconds of Hang Power Cleans 135/95Rest 30 Seconds Octopi Complete 5 Rounds for...Read More
Strength/Skill Dungeness & Octopi Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersBarbell Row @ 20×1 x 6 Reps WOD Dungeness Complete a 12 Minute AMRAP: 15/12 Hand Release Push-Ups25 Double-Unders12 Alternating Box...Read More
WOD Teams of two, one person working at a time, alternate full rounds to complete a 25 minute AMRAP:: WOD 3 Box Jumps 24/206 Burpees9 KBS 53/35 pRead More
Dungeness & Octopi Strength/Skill Deadlift 9-7-5-3-3-3 – Build Throughout. Try to build a little heavier than last week’s deadlifts. WOD EMOM x 16 Minutes (8 Sets): Minute 1 – High Hang Power Snatch or High Hang Snatch @ 55-60% x 3 RepsMinute 2 – Supine Grip Pull-Ups x 5/3 Reps (Add weight if 5 reps...Read More
Strength/Skill Dungeness Power Clean 15 Minutes to build to a heavy single or work on technique Octopi Clean 15 Minutes to build to a heavy single or work on technique WOD Dungeness & Octopi 12 Minute AMRAP: 10 Toes-to-Bar15/12 Hand Release Push-Ups20 Double-UndersRead More
Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5 Perform all sets @ 68% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 11/19/2018Read More
