Strength/Skill Dungeness Complete 7 Sets of: 2 Power Cleans + 5 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 2 Cleans + 4 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 C2B Pull-Ups x Max Reps Rest 90 Seconds Between Sets Octopi Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 Muscle-Ups x Max Reps (Bar or Ring) Rest 90 Seconds Between SetsRead more

Dungeness & Octopi Strength/Skill Push Jerk 4-4-4-4 Build Throughout WOD Every 2 minutes, for 24 minutes (3 rounds) complete: Station 1 – 100 Meter KB Farmers Carry 70/53 Station 2 – 20 Wall Balls 20/14 Station 3 – 400 Meter Row Station 4 – 10 Burpee Box Jumps 24/20Read more

Strength/Skill Dungeness Complete 3 Sets: Power Snatch from Below Knee x 2 Reps – Build Throughout Complete 3 Sets: Power Snatch x 2 Reps – Build Throughout Octopi Complete 3 Sets: Snatch from Below Knee x 2 Reps – Build Throughout Then, Complete 3 Sets: Snatch x 2 Reps – Build Throughout WOD Complete 5 Rounds of the following for time: 10 Pull-Ups 7 Single Arm DB Push Press, Right Arm 50/35 7 Single Arm DB Push Press, Left Arm 11 Minute Time CapRead more

Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: 1-Step Box Jump x 3 Reps (step down and reset after each jump) KB Box Step-Overs, Front Rack Position x 5 Reps Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD 10 Minute AMRAP: 30 Double-Unders 10 Toes-to-Bar 10 Power Cleans 155/105Read more

Dungeness & Octopi Strength/Skill Back Squat 7 sets of: 3 Reps @ 75% WOD Complete the following for time: Run 400 Meters 40 Walking Lunges 15/10 Push-ups 10 Squats Run 400 Meters 30 Walking Lunges 15/10 Push-ups 20 Squats Run 400 Meters 20 Walking Lunges 15/10 Push-ups 30 Squats Run 400 Meters 10 Walking Lunges 15/10 Push-ups 40 Squats 18 Minute time cap Compare to: 4/9/2018Read more