Strength/Skill Dungeness Complete 6 sets: Hang Power Clean from below Knee + Power Clean Octopi Complete 6 sets: Hang Clean from below Knee + Clean WOD Dungeness & Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters 15/12 Push-ups Hang Power Clean x max reps 135/95 Rest 2 minutes between setsRead more

Strength/Skill Dungeness 4 rounds not for time: Knee tuck hold OR Straddle hold x 10-30 seconds Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-sit hold x 10-30 seconds HS Walk x 10-25 feet High Box Jump x 3 reps (step down after each rep) WOD Dungeness & Octopi Complete reps of 15,12,9,6,3 for time: Push Press 115/80 Front SquatRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 BurpeesRead more

WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 500 meters) OR Bike 200 Calories (Switch every 20 calories) OR Run 4K (Switch every 400 meters)Read more

Strength/Skill Dungeness Complete 6 sets: Pause Power Snatch from just above Knee (pause 2 seconds) + Pause Power Snatch from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Snatch from just above Knee (pause 2 seconds) + Pause Snatch from High Hang (pause 2 seconds) WOD Dungeness & Octopi Complete 3 rounds for time: 25 Wall Balls 20/14 400 Meter runRead more