Dungeness & Octopi Strength/Skill Complete 3 Sets, not for time: Supine Barbell Row x 6 Reps @ 20X1 Incline DB Bench Press x 8 Reps Strict Weighted Pull-Ups OR Strict Pull-Ups x 4 Reps WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU 10 Alternating Pistols 15 Pull-UpsRead more

Strength/Skill Dungeness Complete 5 Sets of: High Power Hang Clean + Power Clean From Above the Knee +Power Clean Octopi Complete 5 Sets of: High Hang Clean + Clean From Above the Knee + Clean WOD Dungeness & Octopi 10 Minute AMRAP: 10 Deadlifts 10 Burpees Over the Bar 10 Toes-to-BarRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 8 Reps, each leg Farmer Carry x 200 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Dungeness Complete Four Sets for Max Reps: 1 Minute Row for Max Calories 1 Minutes of Push Press x Max Reps 115/80 Rest 2 Minutes Score = Total Reps Octopi Complete Four Sets for Max Reps: 1 Minute Bike for Max Calories 1 Minutes of Strict HSPU x Max Reps Rest 2 Minutes Score = Total RepsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3 Perform all sets @ 80% WOD Complete Three rounds for time: Run 400 Meters8 Front Squats 185/125 (From the Ground) 11 Minute Time CapRead more

WOD Teams of two, complete a 20 Minute AMRAP of the following: 100 Meter KB Farmer Carry 70/53* Row 12/10 Calories10 Burpees *One partner completes the carry, while the other completes as many reps of calorie row and burpees. When the carrying partner returns, they will switch and pick up on the movement the other finished on.Read more