WOD In teams of two, complete three rounds for time : 400 Meter Run (together) 60 KBS 20/14 50 Push-UpsRead more

Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: High hang + above knee + below knee WOD 4 sets not for time: Incline DB bench x 8 reps -neutral grip Deadlift x 5 reps Banded pull-aparts x 20 reps Single arm DB row x 6 repsRead more

Dungeness & Octopi WOD EMOM for 30 Minutes (10 sets): Minute 1 – Bike 10/8 cals OR Row 15/13 cals Minute 2 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ box Minute 3 – Wall Balls x 10-15 reps 20/14Read more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 80% WOD Dungeness Complete the following for time: 12 Man Makers 45/25 Then, 4 Rounds: 5 Strict Pull-ups 7 Burpees Octopi Complete the following for time: 12 Man Makers 50/35 Then, 4 Rounds: 5 Strict C2B Pull-ups 7 BurpeesRead more

Strength/Skill Dungeness 5 rounds not for time: L-sit hold or progression x accumulate 15-30 sec Seated Unsupported Strict Barbell Press x 3 reps @ 30X2 Strict Chest-to-bar Pull-ups x 5 reps Octopi 5 rounds not for time: L-sit hold x accumulate 15-30 sec Strict HSPU x 3-5 reps @ 30X2 Ring-to-Sternum Pull-ups OR Strict Muscle-ups (false grip) x 3-5 reps WOD Dungeness & Octopi Open workout “13.4” 7 Minute AMRAP: 3 Ground-to-overead 135/95 3 T2B 6 Ground-to-overead 6 T2B 9 Ground-to-overead 9 T2B 12 Ground-to-overead 12 T2B Keep increasing by 3 reps until the 7 minutes expire.Read more