WOD

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3
Jun

Tuesday 6/4/2019

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.

2
Jun

Monday 6/3/2019

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

31
May

Saturday 6/1/2019

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.

30
May

Friday 5/31/2019

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

29
May

Thursday 5/30/2019

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