Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Wall Walks x 3 reps Supine Barbell Row row x 6 reps @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps HS Walk x 25 feet Supine Barbell Row row x 6 reps @ 20X1 WOD Dungeness...Read More
Strength/Skill Dungeness Complete 7 sets of: Power Snatch High Hang + Above knee – Build Throughout Octopi Complete 7 sets of: Snatch High Hang + Above knee – Peform all sets between 55%-65% of 1RM Snatch WOD Complete a 9 Minute AMRAP: 5 Toes-to-Bar 7 OHS 95/65 9 Burpees Over the BarRead More
Strength/Skill Dungeness & Octopi Push Jerk 3-3-3-3-3 WOD 16 Minute AMRAP: 5 Single arm DB Hang Clean to Overhead – Right Arm D = 40/20 O = 50/35 5 Single arm DB Hang Clean to Overhead – Left Arm 10 Wall Balls 20/14 20 Walking LungesRead More
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
