Dungeness & Octopi Strength/Skill Push Press 10 Minutes to build to a heavy single WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (rings or stationary, muscle-up for advanced) x 5-10 reps Minute 2 – Single Arm DB Hang Power clean to Overhead x 5 each arm 50/35 Minute 3 – Med ball sit-ups x 10-15 reps https://www.facebook.com/events/871542513033228/Read more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 1@90% 3@80% -Reset after each rep. Do not complete as touch-n-go.   WOD Dungeness & Octopi Complete a 12 Minute AMARP: 5 Deadlifts 275/190 10 Burpees Over the bar 20 Air SquatsRead more

Strength/ Skill Dungeness 5 rounds not for time: HS hold against wall x 10-30 seconds Strict Supine Pull-ups x 5 reps @10J3 Tuck-ups x 10 reps Octopi 5 rounds not for time: Freestanding HS hold against x 5 attempts Strict Supine Pull-ups x 5 reps @10X3 V-ups x 10 reps WOD Dungeness Complete a 7 Minute AMRAP: 5 Unsupported Seated Strict BB Press 95/65 30 Double-unders Octopi Complete a 7 Minute AMRAP: 5/3 Strict HSPU 30 Double-undersRead more

Dungeness & Octopi Strength/Skill Back Squat 7 sets of: 3 Reps @ 80% WOD Complete 3 Rounds for time: 400 Meter run 20 Thrusters 75/55 15 Pull-upsRead more

WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill” 150 Wall Balls Run 400 Meters 100 Partner Medicine Ball Sit-ups Run 200 MetersRead more