WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 400 Meter farmers carry 70/53 (one person carries at a time, don’t put KB’s down) 100 Wall Balls 60 Pull-ups Hill Run (together) 35 Minute Time CapRead more

Strength/Skill Dungeness Complete 7 sets of: Power Snatch High Hang + Below Knee + Ground Octopi Complete 7 sets of: Snatch High Hang + Below Knee + Ground WOD Dungeness & Octopi Complete the following for time: 21-15-9 Burpees over the bar Hang Power Snatch 95/65Read more

Dungeness & Octopi Strength/Skill Complete 5 sets of: 2 Push Press + 2 Push Jerk – Build throughout WOD EMOM for 21 Minutes: Minute 1 – KBS x 10 Reps 70/53 Minute 2 – Deficit Push-ups x 15/12 Reps (45 lb plates/25 lb plates) Minute 3 – Sit-ups x 15 repsRead more

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 70% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 70% of 1RM Clean WOD Dungeness Complete the following for time: 5 Deadlifts 275/190 7 C2B Pull-ups 4 Deadlifts 7 C2B Pull-ups 3 Deadlifts 7 C2B Pull-ups 2 Deadlifts 7 C2B Pull-ups 1 Deadlift 7 C2B Pull-ups Octopi Complete the following for time: 5-4-3-2-1 Deadlifts 335/235 Bar Muscle-upsRead more

Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Wall Walks x 3 reps Supine Barbell Row row x 6 reps @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps HS Walk x 25 feet Supine Barbell Row row x 6 reps @ 20X1 WOD Dungeness Complete Four Sets for Max Reps: 30 Seconds of Stationary Dips Rest 30 Seconds 30 Seconds of Alternating Single Arm DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Rowing for calories Rest 30 Seconds Octopi Complete Four Sets for Max Reps: 30 Seconds of Ring Dips Rest 30 Seconds 30 Seconds of Alternating Single Arm DB Snatch 70/50 Rest 30 Seconds 30 Seconds of Rowing for calories Rest 30 SecondsRead more