Strength/Skill Dungeness Complete 5 Sets: Power Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Octopi Complete 5 Sets: Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Build Throughout WOD Complete the following for time: Bike 30/25 Calories100 Meter Double KB Front Rack Carry 53/35 each arm30 Burpee Pull-Ups (choose a bar/rings at least 6″ above your reach) Accessory (Optional) 3 Sets, not for time: Single-Arm DB Row x 6 Reps each arm DB Bench Press x 10 Reps Snow angels x 15 Reps @3030Read more

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 00X3 Build Throughout WOD Complete Five Rounds for Time: 10 Kettlebell Deadlifts 70/53 10 Kettlebell Goblet Squats 10 Alternating Reverse Goblet LungesRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 15 Reps, each legSingle Arm Overhead Carry w/ DB or KB x 100 Meters (50m each arm)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Against a 2 minute running clock: Run 200 meters Power clean x max reps 155/105 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleans Octopi Against a 2 minute running clock: Run 200 meters Power clean x max reps 195/130 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleansRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 75% WOD “Jackie” Complete the Following for time: Row 1000 Meters 50 Thrusters 45/35 30 Pull-UpsRead more

WOD In teams of two, alternating movements, complete a 22 Minute AMRAP: 100 Meter Farmer carry 70/53 10 Burpees 10/7 Pull-Ups 7 DB Push Press 50/35 each hand 15 Straight Leg Sit-UpsRead more