Strength/Skill Dungeness & Octopi Deadlift Complete 5 Sets of: 6 reps @ 70-75% of your 3 Rep Max from two weeks ago WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 11/18/2019Read more

Strength/Skill Dungeness Complete 5 Sets: 2 Hang Power Snatch from Above Knee + 1 Power Snatch Build Throughout Octopi Complete 5 Sets: 2 Hang Snatch from Above Knee + 1 Snatch Build Throughout WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480m, 1:45 Compare to: 11/26/2018 Accessory (Optional) Complete 3 Sets: Banded Leg Curls x 25 RepsWeighted Strict Pull-Ups or Strict Pull-Ups x 5 RepsDips or Ring Dips x 5-15 Reps Crossover symmetry snow angels x 10 reps @3030Read more

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4 Build Throughout WOD 14 Minute AMRAP: 5 Hang to Overhead 135/955 Toes-to-bar15 Double-UndersRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 6 RepsFarmer/Front Rack Carry x 100 Meters (alternate arms every 50 m)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds30 Seconds of Push-Ups Rest 30 Seconds Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds30 Seconds of Defecit Push-Ups 45/25 plates Rest 30 SecondsRead more

Strength/Skill Dungeness & Octopi Back Squat 4-4-4-4-4 Perform all sets @ 70% WOD Dungeness 10 Minute AMRAP: 5/3 Strict Supine Pull-Ups 7 Kettle Bell Swings 53/35 9 Burpees Octopi 10 Minute AMRAP: 5/3 Strict C2B Supine Pull-Ups 7 Kettle Bell Swings 70/53 9 BurpeesRead more