Dungeness & Octopi Strength/Skill Overhead Squats 5-4-3-2-2 Build Throughout WOD Complete the following for time: 50 Wall-balls 20/14 Run 400 Meters 30 Toes-to-barRead More
Dungeness & Octopi WOD EMOM for 24 minutes (6 sets): Minute 1 – KB Reverse Goblet Lunges x 10 reps 70/53 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Single-Arm DB Row x 6 each arm Minute 4 – Jerk (Push or Split) x...Read More
Dungeness & Octopi Strength/Skill Pause Front squat 3-3-3-3-3 Perform reps with tempo of 23X2 (2 down, 3 at bottom, fast up, rest 2). Build throughout. WOD Dungeness Complete a 10 Minute AMRAP: 9 Deadlifts 135/95 7 Burpees Over the Bar 5 Hang Power Cleans 135/95 5 Front Squats Octopi Complete a 10 Minute AMRAP: 9...Read More
Strength/Skill Dungeness 3 rounds not for time: L-Sit or progression x 30 seconds Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: L-Sit x 30 seconds HS walk x max distance Muscle-up (Bar or rings) x max reps WOD Dungneness Complete the following for time: 50 Calorie Row...Read More
Dungeness & Octopi Strength/Skill Back Squat 10@50% 8@60% 6@70% 4@75% WOD Complete 5 Rounds for time: 10 Hang Power Snatches 95/65 30 Double-undersRead More
WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU Compare to: 3/3/2018Read More
Dungeness & Octopi Strength/Skill Overhead Squats 3-3-3-3-3 Build Throughout WOD Choose one of the following to complete for time: Run 1 Mile OR Row 2K Meters Or Bike 120/100 calories Compare to: 4/13/2018Read More
Dungeness & Octopi WOD EMOM for 21 minutes (7 sets): Minute 1 – DB Walking Lunges x 10 reps 50/35 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Parralette Pass-Throughs x 10 repsRead More
Dungeness & Octopi Strength/Skill Pause front squat 3-3-3-3-3 Pause 3 seconds at the bottom of each rep. Build throughout. WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-undersRead More
Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps HS walk x max distance Bar Muscle-up x 2-3 reps WOD Dungeness Complete 3, 3 minute AMRAPs of: 5 Strict Pull-ups 10...Read More
