Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5@70% WOD Complete 3 rounds for time: 400 Meter Run 12 Toes-to-Bar 10 Front Squats 135/95 15 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 8×400 Meter Relay Run (switch every 400, each person runs four times) Then, 100 Wall Balls 20/14 100 Kettle Belll Swings 53/35Read more

Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 Build Throughout WOD 10 Minute AMRAP: 4 Power Snatch 135/95 6 Toes-to-Bar 8 Burpee Box Jumps 24/20Read more

Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 7 @ 75-80% of Last Week’s 3RM Supine Barbell Row x 6 Reps @ 20X1 Rest as needed between movements and sets. WOD Complete the Following for Time: 400 Meter Farmers Carry 70/53 Each Hand Accessory (Optional) 3 Sets, Not for time: V-Ups or Tuck-Ups x 10-15 Reps Deficit Push-Ups or Push-Ups x 10 Reps @ 21X1 Banded Leg Curls x 25 RepsRead more

Dungeness Complete 7 Sets of: 1 Power Clean + 5 Front Squats @ 85% of 1RM Power Clean Octopi Complete 7 Sets of: 1 Clean + 5 Front Squats @ 85% of 1RM Clean WOD Complete the following for time: 800 Meter Run Then, 4 Rounds of 10 Burpees Over the Bar 5 Hang Power Cleans 185/125 14 Minute Time CapRead more