Dungeness & Octopi
Strength/Skill
4 Sets, Not for Time:
Broad Jump x 3 Reps
Strcit Weighted Pull-Ups x 4 Reps or Strict Pull-Ups x 5 Reps
Strict HSPU x 5-10 Reps or L-Seated DB Press x 5 Reps
WOD
9 Minute AMRAP
3 Ground-to-Overhead 135/95
30 Double-Unders
6 Ground-to-Overhead
30 Double-Unders
9 Ground-to-Overhead
30 Double-Unders
12 Ground-to-Overhead
30 Double-Unders
*Increase ground-to-overhead by reps of three until time expires.
Dungeness & Octopi
Strength/Skill
Back Squat
3-3-3-3-3 Perform all sets @ 85%
WOD
“Helen”
Complete 3 rounds for time:
400 Meter run
21 KBS 53/35
12 Pull-ups
Compare to: 4/2/2019
Teams of two, one person working at a time, complete the following for time:
400 Meter Farmer Carry 70/53*
50 Partner Medicine Ball Sit-ups 20/14
50 Push-Ups
50 Partner Medicine Ball Sit-ups
50 Push-Ups
Farmers Market Medicine Ball Run 20/14*
*For both the farmers carry and run, both partners will complete at the same time, but will hand off KB’s/ball as needed.
Strength/Skill
Dungeness
Complete 7 Sets of:
3 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean
Octopi
Complete 7 Sets of:
3 Cleans + 3 Front Squats @ 75% of 1RM Clean
WOD
Dungeness
Complete 5 Sets for Max Reps:
30 Seconds of Hang Power Clean 115/80
Rest 30 Seconds
30 Seconds of Stationary Dips
Rest 30 Seconds
Octopi
Complete 5 Sets for Max Reps:
30 Seconds of Hang Power Clean 135/95
Rest 30 Seconds
30 Seconds of Ring Dips
Rest 30 Seconds
Accessory (optional)
3 Sets:
DB Bench neutral grip x 8 Reps
Single Arm DB Row x 6 Reps each arm
Strength/Skill
Dungeness & Octopi
Push Press
5-5-5-5 @ 65-70% of 1RM Push Press
WOD
12 Minute AMRAP:
5 Shoulder to Overhead 155/105
20 Straight Leg Sit-Ups
200 Meter Run