WOD

Refer A Friend

Invite A Friend To Check Us Out!
6
Feb

Wednesday 2/7/2018

Strength/ skill

Dungeness & Octopi

Power Clean

5 minutes to build to to 75%

Then,

EMOM for 6 minutes:

3 Reps @ 75-85%

_____________________

WOD

Dungeness

Complete a 4 minute AMRAP:

5 Deadlifts 225/155
7 Box Jumps 24/20

Rest 2 Minutes

Complete a 4 minute AMRAP:

5 Deadlifts 225/155
7 Box Jumps 24/20

Rest 2 Minutes

Complete a 4 minute AMRAP:

5 Deadlifts 225/155
7 Box Jumps 24/20

___________________________

Octopi

Complete a 4 minute AMRAP:

5 Deadlifts 225/155
7 Box Jumps 24/20

Rest 2 Minutes

Complete a 4 minute AMRAP:

5 Deadlifts 275/190
7 Box Jumps 24/20

Rest 2 Minutes

Complete a 4 minute AMRAP:

5 Deadlifts 315/220
7 Box Jumps 24/20

Score = total # of reps

__________________________

Open Prep (optional)

Compete the following for time:

Bike 100 cals (time cap: 9:30/10:30)

5
Feb

Tuesday 2/6/2018

Strength/ Skill

Dungeness

3 rounds not for time:

Dips x 5-10 reps
Barbell row x 6 reps
Wall walk x 3 reps

Octopi

3 rounds not for time:

Weighted Dips x 3 reps
Barbell row x 6 reps
HS Walk x max distance

WOD

Dungeness

10 Minute AMRAP:

10 Alternating step-ups 24/20
7 Single arm DB Push press right arm 40/25
7 Single arm DB Push press left arm
10 Burpees over the dumbbell

Octopi

10 Minute AMRAP:

10 Alternating Pistols
7 Single arm DB Push press right arm 50/35
7 Single arm DB Push press left arm
10 Burpees over the dumbbell

4
Feb

Monday 2/5/2018

Dungeness & Octopi

Strength/Skill

Front Squat

3-3-3-3-3 @ 80%

WOD

Complete 3 rounds of the following for time:

400 meter run
15 KBS 70/53
12 C2B Pull-ups

2
Feb

Saturday 2/3/2018

WOD

Teams of two, alternate movements to complete a 20 min AMRAP:

12 Dumbbell deadlifts 50/35
10/8 Defecit push-ups on DB’s
8 Alternating dumbbell shoulder presses 50/35
20 Sit-ups
20 Air-squats

Example: Partner 1 completes DL, P2 completes Push-ups, P1 completes shoulder press….
_____________________

Open Prep

Skill

Dungeness

Handstand Push-up skill work/progressions

Octopi

Accumulate 20 strict HSPU

Then,

Accumulate 25 Kipping HSPU

Conditioning

Complete the following for time:

30 DB Power clean + Push Jerk 50/35 each hand

1
Feb

Friday 2/2/2018

Strength/Skill

Dungeness & Octopi

Back Squat

5-5-5 @ 70%

______________________

WOD

Dungeness

Complete the following for max reps:

2 Minutes of Rowing for Calories
2 Minutes of OHS 95/65
2 Minutes of C2B Pull-Ups

Octopi

Complete the following for max reps:

2 Minutes of Bike for Calories
2 Minutes of OHS 115/80
2 Minutes of Bar Muscle-ups

______________________________

Open Prep (optional)

21-5-9

Hang power snatch 75/55
Row for calories