WOD

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7
Feb

Saturday 2/8/2020

WOD

Teams of two, alternate full rounds to complete a 20 Minute AMRAP:

250 Meter Row or 10 Calorie Bike
10 Burpees

6
Feb

Friday 2/7/2020

WOD

22 Minute AMRAP:

5 Hang Power Snatch 115/80
10 Straight Leg Sit-Ups
5 Wall Balls 20/14
10 KBS O = 53/35 D = 70/53

5
Feb

Thursday 2/6/2020

Strength/Skill

Dungeness

Back Squat

5-5-5-5 – Weight by Feel

Octopi

Back Squat

14 Minutes to build to a heavy single.

-If you’re attempting a PR, practice bailing and be comfortable.
-No re-trying after missed reps.

WOD

Dungeness

12 Minute AMRAP:

6/4 Strict Pull-Ups
8 KB Reverse Goblet Lunges 70/53
10 Burpee Box Step-Overs 24/20″ Box

Octopi

12 Minute AMRAP:

6/4 Strict Pull-Ups
8 Front Rack Reverse Lunges 115/80
10 Burpee Box Step-Overs 24/20″ Box

3
Feb

Tuesday 2/4/2020

Strength/Skill

Dungeness

Complete 4 Rounds, Not for Time:

OH Plate Sit-Ups x 10-15 Reps
Dips x 5-10 Reps
DB Walking Lunges x 50′

Octopi

OH Plate Sit-Ups x 10-15 Reps
Dips x 5-10 Reps @ 22X1
DB Walking Lunges x 50′

WOD

1,000 Meter Row
30 Burpees Over the DB
30 Alternating DB Snatch D = 50/35 O = 70/50
100 Double-Unders

14 Minute Time Cap