WOD

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16
Sep

Monday 9/17/2018

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: 7/9/2018

13
Sep

Friday 9/14/2018

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: 7/20/2018

12
Sep

Thursday 9/13/2018

WOD

Dungeness

22 Minute AMRAP:

3 C2B Pull-Ups
3 Deadlifts 275/190
5 Wall Balls 20/14
7 Push-Ups


Octopi

22 Minute AMRAP:

1 Muscle-Up (Bar OR Rings)
3 Deadlifts 315/220
5 Wall Balls 20/14
7 Push-Ups

 

 

 

11
Sep

Wednesday 9/12/2018

Dungeness & Octopi

Strength/Skill

Every 90 Seconds for 9 Minutes (7 Sets):

Power Clean x 2 Reps – Build Throughout


WOD

Complete a 9 Minute AMRAP:

3 Hang Power Cleans 135/95
3 Burpee Box Jumps 24/20
6 Hang Power Cleans
6 Burpee Box Jumps
9 Hang Power Cleans
9 Burpee Box Jumps
12 Hang Power Cleans
12 Burpee Box Jumps