Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to Build to a heavy single or Work on Technique Compare to: 6/26/2019 WOD Complete the following for time: 60/50 Calorie Row 40 KBS D = 53/35; O = 70/53 25 Burpee Box Jumps 24/20 400 Meter Run 15 Minute Time CapRead more

Strength/Skill Dungeness 3 Sets, Not for Time: Strict C2B Pull-Ups x 5-10 Reps Hollow Hold x 15-30 Seconds DB Bench Press, Neutral Grip x 10 Reps Octopi 3 Sets, Not for Time: Strict Ring to Sternum Pull-ups, False Grip x 3-5 Reps Hollow Hold x 30 Seconds DB Bench Press, Neutral Grip x 10 Reps WOD Complete the Following for Time: 20/15 Hand Release Push-Ups 12 Power Cleans 155/105 40 Air Squats 15/12 Hand Release Push-Ups 10 Power Cleans 155/105 20 Air Squats 10/8 Hand Release Push-Ups 8 Power Cleans 155/105 10 Air Squats 13 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 8@65% 6@70% 5@75% 4@80% 3@85% WOD 9 Minute AMRAP: 20 Doulbe-Unders 10 Burpees 5 Push-Press 135/95Read more

WOD 20 Minute AMRAP: 400 Meter Farmer Carry 70/53 1,000 Meter Row Then, With the Remainder of the 20 Minutes, complete as many rounds as possible of: 7 Burpees Over the Bar 7 Deadlifts 225/155 21 Straight Leg Sit-UpsRead more

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