Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 3@80% 2@85% 1@90% 1@ 90-95% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to 5/29/2018Read more

WOD In teams of two, one person working at a time, complete an 18 Minute AMRAP of: 40 Straight Leg Sit-ups 10 DB Box Step Overs 35/25 each hand 20″ box 40 Air Squats 16/10 Strict Pull-upsRead more

Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% Octopi Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% WOD Dungeness Against a 3 Minute clock complete: Row 35/30 Calories 10 Burpees Alternating DB Snatch x max reps 45/35 Complete 3 sets total. Rest 3 Minutes between each set. Octopi Against a 3 Minute clock complete: Row 35/30 Calories 10 Burpees Alternating DB Snatch x max reps 70/50 Complete 3 sets total. Rest 3 Minutes between each set.Read more

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