Dungeness & Octopi Strength/Skill Front Squats 5 Sets of: 3 Reps @ 22X1 Build Throughout WOD 15 Minute AMRAP: 5/3 Strict Pull-Ups5 Shoulder to Overhead 155/10515 Air Squats20 Double-UndersRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 8 RepsDouble Arm Front Rack Kettle Bell Carry x 100 Meters Reverse Snow Angels x 12 reps @ 3030 WOD Dungeness Complete Four Sets for Max Reps: 30 Seconds of Power Cleans 135/95 Rest 30 Seconds30 Seconds of Stationary Dips Rest 30 Seconds30 Seconds of Straight Leg Sit-Ups Rest 30 Seconds Octopi Complete Four Sets for Max Reps: 30 Seconds of Power Cleans 165/115 Rest 30 Seconds30 Seconds of Ring Dips Rest 30 Seconds30 Seconds of Straight Leg Sit-Ups Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 12/26/2018Read more

Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

Strength/Skill Deadlift 15 Minutes to build to a heavy triple @ 20X1 WOD Complete one of the following for time: Run 1 Mile or Row 2,000 Meters or Bike 100 Calories Compare to 2/1/2019Read more