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) 2-2-2-2-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete one of the following for time: Run 1 Mile or Row 2,000 Meters or Bike 120/100 Calories Compare to 3/29/2019Read more

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% Octopi Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% WOD Dungeness 12 Minute AMRAP: 12 Goblet Squats 70/53 10 Burpee Box Jumps 24/20 8 Toes-to-Bar Octopi 12 Minute AMRAP: 12 OHS 95/65 10 Burpee Box Jumps 24/20 8 Toes-to-BarRead more

Dungeness & Octopi Strength/Skill Complete 7 Sets of: Tempo Front Squats x 2 Reps @ 23X1 L-Seated DB Press x 5 Reps or Strict HSPU x 5-10 Reps WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Hang Power Cleans 135/95 Score = Slowest time out of the three sets.Read more

Strength/Skill Dungeness 3 Sets, Not for Time: Farmers Carry x 200 Meters Dips x 10 Reps Parallette Pass Throughs x 10 Reps Octopi 3 Sets, Not for Time: Farmers Carry x 200 Meters Weighted Dips x 3 Reps Parallette Pass Throughs x 10 Reps WOD Dungeness Complete 3 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of C2B Pull-Ups Rest 30 Seconds 30 Seconds of Single-Arm DB Push Press 50/35 Rest 30 Seconds Octopi Complete 3 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of Bar Muscle-Ups Rest 30 Seconds 30 Seconds of Single-Arm DB Push Press 50/35 Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 95% WOD 10 Minute AMRAP: 100 Double-Unders Then, with the remaining time complete.. 25 Single KB Deadlifts 70/53 15 KB Goblet Reverse Lunges 70/53 10 KB Swings 70/53Read more