WOD

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17
Feb

Tuesday 2/18/2020

Dungeness & Octopi

Strength/Skill

3 Sets, Not for Time:

Single Arm Front Rack Kettle Bell Carry x 50 Meters Each Arm
High Box Jumps x 3 Reps, Step Down
Dips x 5-10 Reps or Weighted Dips x 5 Reps

WOD

Complete 4 Sets:

Against a 2 Minute Clock

200 Meter Run
10 Wall Balls 20/14
C2B Pull-Ups x Max Reps

Rest 2 Minutes between each set
Score = Total Pull-Ups

16
Feb

Monday 2/17/2020

Dungeness & Octopi

Strength/Skill

Box Squat

7-7-7-7 @ 21X1

WOD

10 Minute AMRAP:

7 Burpees Over the Bar
5 Power Cleans 155/105
3 Push Jerks 155/105

14
Feb

Saturday 2/15/2020

WOD

Teams of Two, Alternate Full Rounds to Complete an 18 Minute AMRAP:

10 Wall Balls 20/14
10 DB Hang Power Cleans 50/35

13
Feb

Friday 2/14/2020

WOD

20 Minute AMRAP:

30/25 Calorie Bike
100 Meter D-ball Carry 100/70
400 Meter Run

Then, with the remaining time, complete as many rounds as possible…

3 Hang Power Snatch 135/95
6 Toes-to-Bar
9 Burpees Over the Bar

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