Dungeness & Octopi Strength/Skill Back Squat 20 Minutes to build to a heavy single – No re-dos on failed attempts WOD Complete a 7 minute AMRAP: 15 KBS 53/35 15 C2B Pull-ups    Read more

WOD Teams of two, complete the following for time: 300 KBS 53/35 100 Burpees 5K Row (larger classes may sub 200 calorie bike) Partition work however you like. Both partners should be working at all times, but should never be working on the same movement. 1 rower per team.Read more

Strength/Skill Dungeness Complete 6 sets of the following power snatch complex: High hang + Above Knee – Build Throughout Octopi Complete 6 sets of the following snatch complex: High hang + Above Knee – Build Throughout WOD Dungeness & Octopi “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile RunRead more

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 perform all sets at or below 75% of 1RM WOD Dungneness Complete an 8 Minute AMRAP: 5 Unsupported seated strict press 95/65 25 Straight-leg Sit-ups Octopi Complete an 8 Minute AMRAP: 5/3 Stict HSPU 25 Straight-leg Sit-upsRead more

Strength/Skill Dungeness Complete 6 sets of the following power clean complex: High hang + Above Knee – Build Throughout Octopi Clean Complete 6 sets of the following clean complex: High hang + Above Knee – Build Throughout WOD Complete the following for time: 50 Calorie Row 25/20 Dips (Staionary for Dungeness, Rings for Octopi) 50 Wall Balls 20/14 25 BurpeesRead more