Strength/Skill Dungeness Complete 7 sets of: Power Snatch High Hang + Above knee – Build Throughout Octopi Complete 7 sets of: Snatch High Hang + Above knee – Peform all sets between 55%-65% of 1RM Snatch WOD Complete a 9 Minute AMRAP: 5 Toes-to-Bar 7 OHS 95/65 9 Burpees Over the BarRead more

Strength/Skill Dungeness & Octopi Push Jerk 3-3-3-3-3 WOD 16 Minute AMRAP: 5 Single arm DB Hang Clean to Overhead – Right Arm D = 40/20 O = 50/35 5 Single arm DB Hang Clean to Overhead – Left Arm 10 Wall Balls 20/14 20 Walking LungesRead more

Dungeness & Octopi Strength/Skill Power Clean 12 Minutes to build to a heavy single, or work on technique WOD Complete 5 Rounds for Time: 4 Power cleans 185/125 15/12 Push-ups 10 Pull-ups 15 Minute Time CapRead more

Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Dips x 10-12 reps Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps Ring Dips x 10-12 reps Single arm DB row x 6 reps each arm @ 20X1 WOD Dungeness 4 sets for max reps, each against a 3-minute running clock: Row 500 Meters Push Press x Max Reps 115/75 Rest 3 minutes between sets Octopi 4 sets for max reps, each against a 3-minute running clock: Bike 20 Calories Strict Handstand Push-Ups x Max Reps Rest 3 minutes between setsRead more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 – Build Throughout WOD 10 Minute AMRAP: 15 KBS 53/35 20 Air Squats 40 Double-Unders Compare to: 7/9/2018Read more