Dungeness & Octopi Strength/Skill Back Squat 6 sets of: 3 Reps @ 80% WOD Dungeness 12 Minute AMRAP: 400 Meter Run 20 Reverse Lunges 20 Pull-Ups Octopi 12 Minute AMRAP: 400 Meter Run 16 Alternating Pistols 20 Pull-UpsRead more

WOD Teams of two, one partner working at a time, complete the following for time: 3 Rounds 40 Straight Leg Sit-Ups 50 KBS 53/35 60 Air Squats Then, Run “The Hill”: carrying a medicine ball* 20/14 *Both partners run at the same time but can switch who carries the ball as needed.Read more

Strength/Skill Dungeness Complete 7 Sets of: 2 Power Cleans + 5 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 2 Cleans + 4 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 C2B Pull-Ups x Max Reps Rest 90 Seconds Between Sets Octopi Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 Muscle-Ups x Max Reps (Bar or Ring) Rest 90 Seconds Between SetsRead more

Dungeness & Octopi Strength/Skill Push Jerk 4-4-4-4 Build Throughout WOD Every 2 minutes, for 24 minutes (3 rounds) complete: Station 1 – 100 Meter KB Farmers Carry 70/53 Station 2 – 20 Wall Balls 20/14 Station 3 – 400 Meter Row Station 4 – 10 Burpee Box Jumps 24/20Read more

Strength/Skill Dungeness Complete 3 Sets: Power Snatch from Below Knee x 2 Reps – Build Throughout Complete 3 Sets: Power Snatch x 2 Reps – Build Throughout Octopi Complete 3 Sets: Snatch from Below Knee x 2 Reps – Build Throughout Then, Complete 3 Sets: Snatch x 2 Reps – Build Throughout WOD Complete 5 Rounds of the following for time: 10 Pull-Ups 7 Single Arm DB Push Press, Right Arm 50/35 7 Single Arm DB Push Press, Left Arm 11 Minute Time CapRead more