Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% 1@90% WOD Complete Three Rounds for Time: 400 Meter Run 15 Burpees 15 Kettle-Bell Swings D + 53/35, O = 70/53 16 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 2 Mile Relay Run (switch every 400 Meters) 40 D-Ball Ground to ShoulderRead more

WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air SquatsRead more

Strength/Skill Dungeness Power Snatch 4@65% 3@70% 3@75% 2@80% 3@75% Octopi Snatch 4@65% 3@70% 3@75% 2@80% 3@75% Reset between each rep WOD EMOM for 15 Minutes (5 Sets): Minute 1 – Bike 10/8 Calories or Row 14/12 Calories Minute 2 – KB or DB Walking Lunges x 50′ Minute 3 – Single Arm DB Snatch x 10 RepsRead more

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to Build to a heavy single or Work on Technique Compare to: 6/26/2019 WOD Complete the following for time: 60/50 Calorie Row 40 KBS D = 53/35; O = 70/53 25 Burpee Box Jumps 24/20 400 Meter Run 15 Minute Time CapRead more