Dungeness & Octopi WOD Every 6 minutes, for 30 minutes (5 sets): 400 Meter run 12/8 Dips (D = Stationary, O = Rings) 12 Box Jumps 24/20 12 Hang Power Cleans 135/95 Scale volume to make sure you get :30 – :60 rest each round.Read more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 14 minutes (7 sets): Front Squat x 5 reps @ 75% WOD Complete a 7 Minute AMRAP: 10 Push Press 115/105 20 Air SquatsRead more

Strength/Skill Dungeness 3 rounds not for time: L-seated DB Press x 5 reps Tuck-ups x 10-15 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Strict HSPU x 5-10 reps V-ups x 10-15 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Dungeness & Octopi Complete 4 rounds for time: 15 Pull-ups 10 Burpees 5 Deadlifts 275/190Read more

Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% 2@90% 1@95% WOD 9 Minute AMRAP: 40 Double-unders 30/25 Push-ups 20 KBS 53/35Read more

WOD Teams of two, alternate movements to complete a 30 minute AMRAP of: 50 Air Squats 40 Kettlebell Swings 50/35 30 Sit-ups 20 Burpees 10/7 Strict Pull-Ups  Read more