WOD 20 Minute AMRAP: 30/25 Calorie Bike 100 Meter D-ball Carry 100/70 400 Meter Run Then, with the remaining time, complete as many rounds as possible… 3 Hang Power Snatch 135/95 6 Toes-to-Bar 9 Burpees Over the BarRead more

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD 12 Minute AMRAP: 4/3 Strict Supine C2B Pull-Ups 15 Straight Leg Sit-Ups 20 Double-UndersRead more

Dungeness & Octopi Strength/Skill Shoulder Press 8@65% 6@75% 4@80% 4@85% 2@90% 1@95 10@55% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run 15 Deadlifts 225/155 10 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 sets.Read more

Strength/Skill Dungeness Complete 4 Rounds, Not for Time: Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps Reverse Goblet Lunges x 10 Reps Octopi Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps @ 22X1 Alternating Pistols x 12 Reps WOD Dungeness Complete 4 Rounds for Max Reps 30 Seconds of Rowing or Bike for Calories Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 Seconds 30 Seconds of KBS 53/35 Rest 30 Seconds Octopi Complete 4 Rounds for Max Reps 30 Seconds of Rowing or Bike for Calories Rest 30 Seconds 30 Seconds of Deficit Push-Ups using 45/35 lb plates Rest 30 Seconds 30 Seconds of KBS 70/53 Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Weight by Feel WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 12/9/2020Read more