Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout ___________________________________________________________________________________ WOD Complete 3 Rounds For Time: 15 KBS 70/53 20 Air Squats 10 C2B Pull-UpsRead more

WOD In teams of two, with one partner working at a time, partners alternate movements to complete as many rounds and reps as possible in 30 minutes of: 10 Calorie bike or row 7/5 Strict Pull-Ups 15 Sit-ups 15 Wall Balls 20/14 10 Box Jumps 24/20Read more

Dungeness & Octopi Strength/Skill OHS 5-5-5-5 – Build Throughout ___________________________________________________________________________________ WOD Complete the following for time: Row 1,000 Meters 40 KBS 53/35 20 Burpess 40 KBS 20 Burpees 13 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets of: Hang Clean & Push Jerk x 3 reps @ 60-65% (Perform hang from the above the knee position) Dungeness = Power Clean; Octopi = Full Clean ___________________________________________________________________________________ Accessory Complete 4 sets, not for time: KB Farmer Carry x 100 meters (Heavy) Medicine Ball Sit-Ups x 10-15 reps DB Walking Lunges x 15 steps Supine Barbell Row x 4 Reps @20×1Read more

Dungeness & Octopi Strength/Skill Bench Press Take 10 Minutes to build to a 6 Rep Max. Then, Perform 2 sets of: Bench Press x 6 Reps @ 90% of today’s 6RM ___________________________________________________________________________________ WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU 10 Alternating Pistols 15 Pull-UpsRead more