Dungeness & Octopi Strength/Skill Push Press 4-4-4-4 Build Throughout WOD 14 Minute AMRAP: 5 Hang to Overhead 135/955 Toes-to-bar15 Double-UndersRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 6 RepsFarmer/Front Rack Carry x 100 Meters (alternate arms every 50 m)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds30 Seconds of Push-Ups Rest 30 Seconds Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds30 Seconds of Defecit Push-Ups 45/25 plates Rest 30 SecondsRead more

Strength/Skill Dungeness & Octopi Back Squat 4-4-4-4-4 Perform all sets @ 70% WOD Dungeness 10 Minute AMRAP: 5/3 Strict Supine Pull-Ups 7 Kettle Bell Swings 53/35 9 Burpees Octopi 10 Minute AMRAP: 5/3 Strict C2B Supine Pull-Ups 7 Kettle Bell Swings 70/53 9 BurpeesRead more

Strength/Skill Dungeness & Octopi Deadlift Complete 4 Sets of: 8 reps @ 65% of last week’s 3 Rep Max WOD Dungeness Complete the following for max reps: 2 Minute of Burpees Rest 2 Minutes2 Minutes of DB Snatch 50/35 Rest 2 Minutes2 Minutes of C2B Pull-Ups Octopi Complete the following for max reps: 2 Minute of Burpees Rest 2 Minutes2 Minutes od DB Snatch 70/50 Rest 2 Minutes2 Minutes of Bar Muscle-upsRead more

Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch + Above Knee Power Snatch + Power Snatch Build Throughout Octopi Complete 5 Sets: High Hang Snatch + Above Knee Snatch + Snatch Build Throughout WOD Complete the Following for time: 400 Meter KB Farmers Carry D = 53/35 O = 70/53 1,000 Meter Row 13 Minute Time Cap Accessory (Optional) Dungeness L-Seated DB Press x 5 RepsBanded PVC C2B Pull downs x 6 Reps @ 2X31Push-Ups x 5-15 Reps @ 21X1 Octopi Strict HSPU x 5-10 RepsBanded PVC C2B Pull downs x 6 Reps @ 2X31Defecit Push-Ups x 5-15 Reps @ 21X1Read more