Strength/Skill Dungeness 3 Sets, Not for Time: Contra-lateral Carry (one arm is overhead, the other in the farmer carry position) x 50 Meters Each Side C2B Pull-Ups x 5 Reps Handstand Hold on Wall x 10-30 Seconds Octopi 3 Sets, Not for Time: Contra-lateral Carry (one arm is overhead, the other in the farmer carry position) x 50 Meters Each Side Bar Muscle-Ups x 1-5 Reps Freestanding Handstand Hold x 5 Attempts WOD Dungeness & Octopi Complete 4 Sets for Max Reps: 30 Seconds of Pull-Ups Rest 30 Seconds 30 Seconds of DB Burpee Box Step-Overs 20″ Box 45/25 Each Arm Rest 30 Seconds 30 Seconds of Rowing for Calories Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 4/22/2019Read more

Teams of two, one person working at a time, complete a 20 Minute AMRAP of: 200 Meter Farmers Carry 70/53 (both partners walk but switch off with the KB’s as needed)100 Double-Unders (scale with 200 Singles)100 Single Arm Alternating DB Snatch 50/35100 Calorie Row or BikeRead more

Dungeness & Octopi Strength/Skill Overhead Squat 4-3-3-2-2-2 @21X1 Build Throughout WOD 18 Minute AMRAP 100 Meter Run 10 Pull-Ups 10 Sit-Ups 10 Goblet Squats 70/53 10 Goblet Reverse Lunges 70/53Read more

Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 5 @ 80-85% of your 3RM From Two Weeks Ago Supine Barbell Row x 4 Reps @ 20X1 Rest as needed between movements and sets. WOD “Grace” Complete the following for time: 30 Ground-to-overhead 135/95 Accessory 3 Sets, Not for time: V-Ups or Tuck-Ups x 10-15 Reps Weighted Dips x 5 Reps or Dips x 10 Reps Banded Leg Curls x 25 RepsRead more