WOD In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 400 Meter run* * Partner A will complete the run, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternate.Read more

Dungeness Strength/Skill Power Snatch Complete 3 sets: High hang x 3 reps – Build throughout Then, Complete 3 sets: Below Knee x 3 reps – Build throughout Octopi Strength/Skill Snatch Complete 3 sets: High hang x 3 reps – Build throughout Then, Complete 3 sets: Below Knee x 3 reps – Build throughout WOD Dungeness Complete the following for time: 50 Calorie Row 40 Wall balls 30 Alternating DB Snatch 45/35 Octopi Complete the following for time: 45/40 Calorie Bike 40 Wall balls 30 Alternating DB Snatch 70/50Read more

Dungeness & Octopi WOD Every 6 minutes, for 30 minutes (5 sets): 400 Meter run 12/8 Dips (D = Stationary, O = Rings) 12 Box Jumps 24/20 12 Hang Power Cleans 135/95 Scale volume to make sure you get :30 – :60 rest each round.Read more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 14 minutes (7 sets): Front Squat x 5 reps @ 75% WOD Complete a 7 Minute AMRAP: 10 Push Press 115/105 20 Air SquatsRead more

Strength/Skill Dungeness 3 rounds not for time: L-seated DB Press x 5 reps Tuck-ups x 10-15 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Strict HSPU x 5-10 reps V-ups x 10-15 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Dungeness & Octopi Complete 4 rounds for time: 15 Pull-ups 10 Burpees 5 Deadlifts 275/190Read more