Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 8 Reps, each leg Farmer Carry x 200 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Dungeness Complete Four Sets for Max Reps: 1 Minute Row for Max Calories 1 Minutes of Push Press x Max Reps 115/80 Rest 2 Minutes Score = Total Reps Octopi Complete Four Sets for Max Reps: 1 Minute Bike for Max Calories 1 Minutes of Strict HSPU x Max Reps Rest 2 Minutes Score = Total RepsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3 Perform all sets @ 80% WOD Complete Three rounds for time: Run 400 Meters8 Front Squats 185/125 (From the Ground) 11 Minute Time CapRead more

WOD Teams of two, complete a 20 Minute AMRAP of the following: 100 Meter KB Farmer Carry 70/53* Row 12/10 Calories10 Burpees *One partner completes the carry, while the other completes as many reps of calorie row and burpees. When the carrying partner returns, they will switch and pick up on the movement the other finished on.Read more

Dungeness & Octopi Strength/Skill Deadlift 15 Minutes to build to a heavy tipple or work on technique WOD Complete the following for time: 21-15-9 Front Squats 135/95 Defecit Push-Ups 45/25 lb plates Accessory (Optional) 3 Sets, not for time: Single Arm DB Row x 6 Reps each Arm DB Bench Press x 15 Reps – Neutral GripRead more

Strength/Skill Dungeness Complete 6 Sets: Power Snatch x 2 Reps – Reset between each rep. Perform each set between 70-75% Octopi Complete 6 Sets: Snatch x 2 Reps – Reset between each rep. Perform each set between 70-75% WOD 10 Minute AMRAP: 15 Double-Unders 5 Power Cleans 185/125 15 Straight Leg Sit-UpsRead more