WOD Teams of two, one person working at a time, complete the following for time: 8×400 Meter Relay Run (switch every 400, each person runs four times) Then, 100 Wall Balls 20/14 100 Kettle Belll Swings 53/35Read more
Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 7 @ 75-80% of Last Week’s 3RM Supine Barbell Row x 6 Reps @ 20X1 Rest as needed between movements and sets. WOD Complete the Following for Time: 400 Meter Farmers Carry 70/53 Each Hand Accessory (Optional) 3 Sets, Not for time: V-Ups or Tuck-Ups x 10-15 Reps Deficit Push-Ups or Push-Ups x 10 Reps @ 21X1 Banded Leg Curls x 25 RepsRead more
Dungeness Complete 7 Sets of: 1 Power Clean + 5 Front Squats @ 85% of 1RM Power Clean Octopi Complete 7 Sets of: 1 Clean + 5 Front Squats @ 85% of 1RM Clean WOD Complete the following for time: 800 Meter Run Then, 4 Rounds of 10 Burpees Over the Bar 5 Hang Power Cleans 185/125 14 Minute Time CapRead more
Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: 1-Step Box Jump x 3 Reps (step down and reset after each jump) Rope Climbs x or Rope Pulls From the Ground x 2-3 Reps HS Walk x Max Distance or Wall Walk x 3 Reps WOD Complete Two Sets for Max Reps: 2 Minutes of Rowing or Bike (For Calories) 2 Minutes of Alternating Single-Arm Dumbbell Snatches 50/35 2 Minutes of Dips (D = Stationary, O = Rings)Read more
