Dungeness & Octopi Strength/Skill Complete 5 Sets of: Hang Clean & Push Jerk x 3 reps @ 60-65% (Perform hang from the above the knee position) Dungeness = Power Clean; Octopi = Full Clean ___________________________________________________________________________________ Accessory Complete 4 sets, not for time: KB Farmer Carry x 100 meters (Heavy) Medicine Ball Sit-Ups x 10-15 reps DB Walking Lunges x 15 steps Supine Barbell Row x 4 Reps @20×1Read more

Dungeness & Octopi Strength/Skill Bench Press Take 10 Minutes to build to a 6 Rep Max. Then, Perform 2 sets of: Bench Press x 6 Reps @ 90% of today’s 6RM ___________________________________________________________________________________ WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU 10 Alternating Pistols 15 Pull-UpsRead more

Strength/Skill Dungeness Complete 4 sets the following, not for time: HS Hold Against Wall x 15-30 Seconds Dips x 5-10 Reps Strict Pull-ups x 5 Reps ___________________________________________________________________________________ Octopi Complete 4 sets the following, not for time: Freestanding HS Hold x 3 Attempts Ring Dips x 5-10 Reps Strict C2B Pull-ups x 3-5 Reps (If you can complete 5 reps, add weight) ___________________________________________________________________________________ WOD Dungeness & Octopi Complete Four Sets for Max Reps: 60 Seconds of Row or Bike (for calories) 30 Seconds of Power Cleans 185/125 Rest 90 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 15 Minutes to build to a heavy single. No re-trying on missed reps. WOD Complete a 10 minute AMRAP: 10 Thrusters 95/65 10 Toes to Bar 20 Double-UndersRead more