Dungeness & Octopi Strength/Skill Front Squat 15 minutes to build to a heavy single Compare to: 7/11/2018 WOD Dungeness Complete 2 Rounds the following for max reps: 2 Minutes of Rowing for calories Rest 1 minute 2 Minutes of Man makers 40/25 Rest 1 minute 2 Minutes of C2B Pull-ups Rest 1 minute Octopi Complete 2 Rounds the following for max reps: 2 of Rowing for calories Rest 1 minute 2 Minutes of Man makers 50/35 Rest 1 minute 2 Minutes of Bar Muscle-ups Rest 1 minuteRead more

Strength/Skill Dungeness 3 rounds not for time: L-seated DB Press x 5 reps Toes-to-bar x max reps Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict HSPU x 5-10 reps Toes-to-bar x max reps Single arm DB row x 6 reps each arm @ 20X1 WOD Dungeness & Octopi Complete the following for time: 21-15-9 Hang Power Cleans 95/65 Push-PressRead more

Dungeness & Octopi Strength/Skill Back Squat 5@75% 4@80% 3@85% 2@90% 1@95% 1@95% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 6/25/2018Read 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

Dungeness Strength/Skill Power Snatch Complete 3 sets: High hang x 3 reps – Build throughout Then, Complete 3 sets: Below Knee x 3 reps – Build throughout Octopi Strength/Skill Snatch Complete 3 sets: High hang x 3 reps – Build throughout Then, Complete 3 sets: Below Knee x 3 reps – Build throughout WOD Dungeness Complete the following for time: 50 Calorie Row 40 Wall balls 30 Alternating DB Snatch 45/35 Octopi Complete the following for time: 45/40 Calorie Bike 40 Wall balls 30 Alternating DB Snatch 70/50Read more