Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Complete 6 Sets of: 2 Hang Power Cleans + 2 Jerks – Weight by Feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 Sets , not for time: Skin the Cat x 1-3 Reps OR Toes to Rings x 5-10 Reps High Box Jumps x 3 Reps (step down and reset after each jump) Dip or Weghted Dips x 5-10 Reps Medicine Ball Sit-Ups x 12 RepsRead more

Dungeness & Octopi Strength/Skill Front Squat 12 Minutes to Build to a heavy set of two Then complete.. 2 Sets of 10 Reps @ 60-65% of your heavy set of two WOD 14 Minute AMRAP: 7 Hang Power Snatch 115/80 14 Air Squats 7 Toes-to-BarRead more

Strength/Skill Dungeness 3 Sets, Not for Time: Push-Ups x 10 Reps @ 22X1 Rope Pulls from ground x 3 Reps Supine Barbell Rows x 6 Reps @ 20X1 Octopi 3 Sets, Not for Time: Defecit Push-Ups x 10 Reps @ 22X1 Rope Climbs x 1-3 Supine Barbell Rows x 6 Reps @ 20X1 WOD Dungeness & Octopi Complete 4 Sets for Max Reps: 30 Seconds of Single Arm DB Alternating Hang Power Clean to Overhead 50/35 Rest 30 Seconds 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Double-Unders Rest 30 Seconds Score = # of DB Reps, # of cals, # of DURead more

Dungeness & Octopi Strength/Skill Back Squat 10@60% 8@65% 6@70% 6@75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 3/25/2019Read more

WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups 10 Sit-ups 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more