Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 4 Sets of: High Hang Clean + Jerk x 3 @ 60-65% (Base the 1RM off your lowest between the clean & the Jerk) Accessory Complete 3 sets, not for time: Alternating DB Box Step Downs x 10 Reps Banded Pull-Aparts X 30 Reps Banded Hamstring Curl X 25 Reps Banded Tricep Extensions x 25 RepsRead more

Dungeness & Octopi Strength/Skill Bench Press Take 10 minutes to build to a 10-RM Followed by… Two sets of: Bench Press x 10 reps @ 90% of today’s 10-RM WOD Dungeness EMOM For 16 Minutes (8 Sets): Minute 1 – Deadlift x 5 reps 225/155 Minute 2 – Strict Supine Pull-ups x 3-5 Reps Octopi EMOM For 16 Minutes (8 Sets): Minute 1 – Deadlift x 5 reps 295/205 Minute 2 – Strict Supine Weighted Pull-ups x 3 RepsRead more

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Barbell Row x 6 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Dips x 5-10 Reps Barbell Row x 6 Reps WOD Dungeness & Octopi Complete a 12 Minute AMRAP: 400 Meter Run 5 Push Jerks 155/105 10 Burpees Over the BarRead more

Dungeness & Octopi Strength/Skill Back Squat 4@75% 3@80% 2@85% 1@90% 1@90% 1@90% 10@55% WOD Complete 3 Rounds for time: 15 KBS 70/53 15 C2B Pull-UpsRead more

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. __________________________________________________ WOD In teams of two, with one person working at a time, complete 2 Rounds the following for max reps: 3 Minutes of Wall Balls Rest 1 Minute 3 Minutes of Rowing or Biking for Calories Rest 1 Minute 3 Minutes of DB Box Step-Overs 45/35 20″ Box Rest 1 Minute      Read more