Dungeness & Octopi Strength/Skill Bench Press 3-3-3-3-3 Build to a heavy triple WOD Complete a 16 Minute AMRAP: 5 Burpess Over the DB 5 Single ARM DB Push Press, Right Arm 50/35 5 Single ARM DB Push Press, Left Arm 50/35 5 Toes-to-Bar 200 Meter Medicine Ball Run 20/14Read more

Strength/Skill Dungeness Complete 7 Sets of: 2 Power Cleans + 5 Front Squats @ 80% of 1RM Power Clean Octopi Complete 7 Sets of: 2 Cleans + 4 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 200 Meter Farmers Carry 70/53 Then, 4 Rounds: 7 Deadlifts 275/190 15/12 Defecit Push-Ups Using 45/35 platesRead more

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.Read more

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: 4/2/2019Read more

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.Read more