Dungeness & Octopi Strength/Skill Overhead Squats 3-3-3-3-3 Build Throughout WOD Choose one of the following to complete for time: Run 1 Mile OR Row 2K Meters Or Bike 120/100 calories Compare to: 4/13/2018Read more

Dungeness & Octopi WOD EMOM for 21 minutes (7 sets): Minute 1 – DB Walking Lunges x 10 reps 50/35 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Parralette Pass-Throughs x 10 repsRead more

Dungeness & Octopi Strength/Skill Pause front squat 3-3-3-3-3 Pause 3 seconds at the bottom of each rep. Build throughout. WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-undersRead more

Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps HS walk x max distance Bar Muscle-up x 2-3 reps WOD Dungeness Complete 3, 3 minute AMRAPs of: 5 Strict Pull-ups 10 KBS 53/35 15 Push-ups Rest 3 minutes between each set Octopi Complete 3, 3 minute AMRAPs of: 5 Strict Pull-ups 10 KBS 70/53 15 Push-ups Rest 3 minutes between each setRead more

Dungeness & Octopi Strength/Skill Back Squat 8 sets of 3 reps @ 75% WOD 9 minute AMRAP: 3 Burpees Over the Bar 3 Ground to Overhead 155/105 6 Burpees Over the Bar 6 Ground to Overhead 9 Burpees Over the Bar 9 Ground to Overhead 12 Burpees Over the Bar 12 Ground to Overhead and so on….Read more