Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Ground-to-Shoulder x 6 Reps Dips x 5-10 Reps Parallette Pass Throughs x 10 Reps Octopi 3 Sets, Not for Time: D-Ball Ground-to-Shoulder x 6 Reps Weighted Dips x 3-5 Reps Parallette Pass Throughs x 10 Reps WOD Dungeness & Octopi Complete 5 Sets: 5 Deadlifts 275/190 200 Meter Sprint Rest 2 Minutes Between Sets Score = Your Slowest SetRead more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 1 @ 90% 1 @ 90% WOD 10 Minute AMRAP: 5/3 Strict C2B Pull-Ups 10 Burpees 20 Double-UndersRead more

“Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 4/12/2019Read more

Strength/Skill 5 sets: Power snatch or snatch from below knee x 3 reps WOD Complete the following for time: 30 alternating dB snatch 50/35= D 70/50 = O 50 wall balls 30/14 30 Toes to bar 30 burpeesRead more

Warm-Up: 400 Meter Jog Then, 3 Sets Panther Walk OH Plate Hold or HS Hold x :15-:30 Walking Lunges Reverse Snow Angels x 8 Reps @ 3030 Then, Mobility 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) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Single-Arm DB Row x 8 Reps Each Arm @20X0 L-seated DB Press x 5 Reps or Strict HSPU x 5 Reps Bike or Row x 10 Cals at a Moderate Pace Strict Supine Pull-Ups or Weighted Supine Pull-Ups x 3-5 RepsRead more