WOD Teams of two, one person working at a time, complete 5 rounds of the following for time: 400 Meter run (run together) 10 Man makers 50/35 30 Partner med-ball sit-ups 20/14Read more

Strength/Skill Dungeness Complete 5 sets: Power Snatch x 3 reps – Build throughout Octopi Complete 5 sets: Snatch x 3 reps Build throughout WOD Dungeness Complete the following for time: 200 Meter Farmer carry 70/53 20 Power Snatches 115/80 30 Pull-ups Octopi Complete the following for time: 200 Meter Farmer carry 70/53 20 Power Snatches 135/95 30 C2B Pull-upsRead more

WOD Dungeness & Octopi EMOM for 24 Minutes (6 sets): Minute 1 – Ground-to-Overhead x 3 reps @ 70-75% of Clean & Jerk Minute 2 – Single Arm DB Row x 6 reps each arm Minute 3 – Stationary Dips x 5-10 reps Minute 4 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ boxRead more

Dungeness & Octopi Strength/Skill Front Squat 15 minutes to build to a heavy single WOD Complete Three rounds for time: Run 400 Meters 8 Front Squats – from the ground 195/135 (or scale to 75-80% of today’s single)Read more

Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps HS hold against wall x 10-20 seconds Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps Freestanding HS hold x 3 attempts Bar Muscle-up x 2-3 reps WOD Dungeness Complete the following for time: 40 Calorie row 20 Deadlifits 225/155 7 DB Push press 50/35 each hand 15 Deadlifits 7 DB Push press 50/35 each hand 10 Deadlifits 7 DB Push press 50/35 each hand Octopi Complete the following for time: 40 Calorie row 20 Deadlifits 225/155 12/7 Strict HSPU 15 Deadlifits 12/7 Strict HSPU 10 Deadlifits 12/7 Strict HSPURead more