WOD

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21
Mar

Thursday 3/22/2018

Dungeness & Octopi

Strength/Skill

Deadlift

5-5-5-5-5 Build throughout

WOD

Complete ONE of the following for time:

1 Mile Run

OR

2,000 Meter Row

OR

200 Calorie Bike

20
Mar

Wednesday 3/21/2018

Dungeness & Octopi

Strength/Skill

Complete 4 sets:

Shoulder Press x 5 reps
Single Arm DB Rows x 6 reps @ 21×1


WOD

4 Minute AMRAP:

Row 250 meters
10 Burpees over rower

Rest 2 minutes

4 Minute AMRAP:

100 Meter farmer carry 70/53 (no running)
200 Meter run

Rest 2 minutes

4 Minute AMRAP:

25 Straight leg Sit-ups
25 Double-unders

19
Mar

Tuesday 3/20/2018

Strength/ Skill

Dungeness & Octopi

3 rounds not for time:

Incline DB Bench press x 8 reps
High box jump x 3 reps (step down after each jump)
Dumbbell Lunges x 12 reps


WOD

Dungeness

Complete a 15 Minute AMRAP:

8 Alternating DB Box Step-ups 45/25 10″ box
8 Hang Power Cleans 115/80
8 Hand Release Push-ups


Octopi

Complete a 15 Minute AMRAP:

8 Alternating Pistols
8 Hang Power Cleans 135/95
8 Hand Release Push-ups

18
Mar

Monday 3/19/2018

Dungeness & Octopi

Strength/Skill

Back Squat

3-3-3-3-3 @ 73%

WOD

Complete a 7 Minute AMRAP:

3 DB Thrusters 50/35
3 C2B Pull-ups
6 DB Thrusters
6 C2B Pull-ups
9 DB Thrusters
9 C2B Pull-ups
12 DB Thrusters
12 C2B Pull-ups

– Keep increasing reps by 3 until the 7 minutes are over.

16
Mar

Saturday 3/17/2018

WOD

Teams of two, one person working at a time, complete a 20 Minute AMRAP:

20 DB Lunges (DB’s at side) 50/35 each hand
20 Pull-ups
50 Sit-ups
400 Meter run *

*Partners complete run at the same time