WOD

Strength/Skill Dungeness & Octopi OHS 3-3-3-3-3 WOD Dugeness 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 C2B Pull-ups 15 Minute time cap Octopi 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 Muscle-ups (Rings or Bar) 15 Minute time cap
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Strength/ Skill Dungeness 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps Wall walk x 3 reps Octopi 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps HS Walk x max distance WOD Dungeness 15 Minute AMRAP: 5 Push DB Push press 50/35 5 Power Snatch 115/75 15 Double-unders Ocotpi 15 Minute AMRAP: 5/3 HSPU 5 Power Snatch 135/95 15 Double-unders
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Dungeness & Octopi Strength/Skill Back Squat 5-5-5 @ 65% WOD Complete a 9 Minute AMRAP: 8 Thrusters 95/65 8 Front Rack Lunges 95/65 8 C2B Pull-ups
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WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU  
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Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50/35 dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a
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