Strength/Skill Dungeness Complete 5 Sets of: 1 Power Cleans + 3 Front Squats @ 80% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Clean + 3 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete a 12 Minute AMRAP: 10 Deadlifts 225/155 15/12 Push-ups 20 Double-UndersRead more

Strength/Skill Dungeness 4 rounds not for time: Strict Supine Pull-Ups x 5-10 reps Wall Walks x 3 reps Dips x 5-10 reps Octopi 4 rounds not for time: Weighted Strict Supine Pull-Ups x 3 reps HS Walk x 25-50 feet Weighted Dips x 5 reps WOD Complete the following for time: 50 Calorie Row 30 Pull-Ups 10 Man Makers 50/35Read more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 32X2 Preform all sets @ 73% WOD Complete a 7 Minute AMRAP: 4 Thrusters 115/80 4 Burpees over the bar 8 Thrusters 8 Burpees over the bar 12 Thrusters 12 Burpees over the bar 16 Thrusters 16 Burpees over the bar…. – Increase sets by four until the 7 minutes are over.Read more

WOD In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 400 Meter run* * Partner A will complete the run, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternate.Read more

Strength/Skill Dungeness Complete 7 sets of: Power Snatch Below Knee + Below Knee + Ground Octopi Complete 7 sets of: Snatch Below Knee + Below Knee + Ground WOD Dungeness & Octopi 10 Minute AMRAP: 8 Toes-to-Bar 16 KBS 53/35 32 Double-UndersRead more