Dungeness & Octopi Strength/Skill Complete 7 Sets of: Tempo Front Squats x 2 Reps @ 23X1 L-Seated DB Press x 5 Reps or Strict HSPU x 5-10 Reps WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Hang Power Cleans 135/95 Score = Slowest time out of the three sets.Read more

Strength/Skill Dungeness 3 Sets, Not for Time: Farmers Carry x 200 Meters Dips x 10 Reps Parallette Pass Throughs x 10 Reps Octopi 3 Sets, Not for Time: Farmers Carry x 200 Meters Weighted Dips x 3 Reps Parallette Pass Throughs x 10 Reps WOD Dungeness Complete 3 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of C2B Pull-Ups Rest 30 Seconds 30 Seconds of Single-Arm DB Push Press 50/35 Rest 30 Seconds Octopi Complete 3 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of Bar Muscle-Ups Rest 30 Seconds 30 Seconds of Single-Arm DB Push Press 50/35 Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 95% WOD 10 Minute AMRAP: 100 Double-Unders Then, with the remaining time complete.. 25 Single KB Deadlifts 70/53 15 KB Goblet Reverse Lunges 70/53 10 KB Swings 70/53Read more

WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Farmers Carry 70/53, Each Hand* 50 KB Deadlifts 70/53 Each Hand 50 Partner Med ball Sit-Ups 50 Burpees 50 Partner Med ball Sit-Ups 800 Meter Med ball Run* *Both partners walk/run together switch who carries as needed.Read more

Strength/Skill Dungneness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Complete the Following for Time: 1 Mile Run 30 Hang Power Cleans 135/95 30 Pull-Ups 16 Minute Time CapRead more