Strength/Skill Dungeness Complete two Sets: Power Snatch from Mid Thigh x 3 Reps – Build Throughout Complete 2 Sets: Power Snatch from Below Knee x 3 Reps – Build Throughout Complete 2 Sets: Power Snatch x 3 Reps – Build Throughout Octopi Complete 2 Sets: Snatch from Mid Thigh x 3 Reps – Build Throughout Then, Complete 2 Sets: Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 2 Sets: Snatch x 3 Reps – Build Throughout WOD Dungeness & Octopi Complete 4 Sets for Max Reps: 30 Seconds of Air Squats Rest 30 Seconds 30 Seconds of Alternating DB Snatch 50/35 Rest 30 Seconds 30 Seconds of BurpeesRead more

Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: High Box jumps x 3 Reps (step down and reset after each jump) Dumbbell Lunge, Farmer Carry Position x 100 Feet Kettlebell Baby Carry x 100 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Complete the Following for Time: 30/25 Push-Ups 30 Straight Leg Sit-Ups 21 Deadlifts 225/155 25/20 Push-Ups 25 Straight Leg Sit-Ups 15 Deadlifts 20/15 Push-Ups 20 Straight Leg Sit-Ups 9 Deadlifts 13 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 70% WOD 20 Minute AMRAP: “Nicole” 400 Meter Run Max unbroken Pull-Ups Score = total # of Pull-Ups Compare to 5/21/2018Read more

WOD Teams of two, alternating rounds, complete a 20 Minute AMRAP: 10 KBS 70/53 5 Burpees 10 Wall Balls 20/14Read more

Strength/Skill Dungeness Complete 3 Sets: High Hang Power Snatch x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch x 3 Reps – Build Throughout Octopi Complete 3 Sets: High Hang Snatch x 3 Reps – Build Throughout Then, Complete 3 Sets: Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 3 Sets: Snatch x 3 Reps – Build Throughout WOD Dungeness & Octopi “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-upsRead more