Dungeness & Octopi Strength/Skill Overhead Squats 5-5-5-5 Build Throughout WOD Complete the followig for time: Run 800 meters Then, 3 Rounds of 5 Power Snatch 135/95 15 Pull-ups 20 Air Squats 15 Minute Time CapRead more

Yoga Thursday @ 4:30! Strength/Skill Jerk (Push Jerk or Split) 10 Minutes to build to today’s heavy single WOD EMOM for 18 Minutes (6 sets) Minute 1 – Jerk x 3 reps @ 75% of today’s heavy single Minute 2 – Single Arm DB Row x 5 Reps (each arm) Minute 3 – Dips x 10 repsRead more

Strength/Skill Dungeness Complete 6 sets: Hang Power Clean from below Knee + Power Clean Octopi Complete 6 sets: Hang Clean from below Knee + Clean WOD Dungeness & Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters 15/12 Push-ups Hang Power Clean x max reps 135/95 Rest 2 minutes between setsRead more

Strength/Skill Dungeness 4 rounds not for time: Knee tuck hold OR Straddle hold x 10-30 seconds Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-sit hold x 10-30 seconds HS Walk x 10-25 feet High Box Jump x 3 reps (step down after each rep) WOD Dungeness & Octopi Complete reps of 15,12,9,6,3 for time: Push Press 115/80 Front SquatRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 BurpeesRead more