Dungeness & Octopi Strength/Skill Push Press 15 Minutes to Build to a heavy single, or work on technique WOD Complete the following for time: Row 1,000 Meters Run “The Hill”Read more

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 70% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 70% of 1RM Clean WOD Complete 4 Sets, not for time: Skin the Cat x 2-3 Reps OR Toes-to-Rings x 5-10 Reps Barbell Row x 6 Reps @20X0 Dips x 8-15 Reps Split Squats x 8 Reps each legRead more

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