Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 1 @ 90% 1 @ 90% WOD 10 Minute AMRAP: 5/3 Strict C2B Pull-Ups 10 Burpees 20 Double-UndersRead more

“Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 4/12/2019Read more

Strength/Skill 5 sets: Power snatch or snatch from below knee x 3 reps WOD Complete the following for time: 30 alternating dB snatch 50/35= D 70/50 = O 50 wall balls 30/14 30 Toes to bar 30 burpeesRead more

Warm-Up: 400 Meter Jog Then, 3 Sets Panther Walk OH Plate Hold or HS Hold x :15-:30 Walking Lunges Reverse Snow Angels x 8 Reps @ 3030 Then, Mobility Strength/Skill Dungeness & Octopi 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, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Single-Arm DB Row x 8 Reps Each Arm @20X0 L-seated DB Press x 5 Reps or Strict HSPU x 5 Reps Bike or Row x 10 Cals at a Moderate Pace Strict Supine Pull-Ups or Weighted Supine Pull-Ups x 3-5 RepsRead more

Dungeness & Octopi Complete 4 Sets of: Pause Front Squats x 4 Reps @ 22X1 Box Jumps x 3 Reps, Step down and reset after each jump WOD Dungeness Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds 30 Seconds of Alternating Reverse Lunges Rest 30 Seconds Octopi Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Ring Dips Rest 30 Seconds 30 Seconds of Alternating Pistols Rest 30 Seconds Accessory 200 Meter Medball Pec WalkRead more