Dungeness & Octopi Strength/Skill Back Squat 8@65% 6@70% 5@75% 4@80% WOD Dungneness 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 20 Lunges Octopi 12 Minute AMRAP: 40 Double-unders 30 KBS 53/35 20 Alternating PistolsRead more

WOD Dungeness In teams of two, partners will alternate complete rounds, to complete a 30 minute AMRAP of: 15 Calorie Row OR 12 Calorie Bike 5 Pull-ups 10 Push-ups 15 Squats Octopi In teams of two, partners will alternate complete rounds, to complete a 30 minute AMRAP of: 15 Calorie Row OR 12 Calorie Bike 5 Strict HSPU 10 Alternating Pistols 15 Pull-upsRead more

Dungeness & Octopi Strength/Skill Snatch from above the knee 12 Minutes to build to a heavy single OR work on technique WOD Complete the following for time: 1,000 Meter Row 30 Burpees Over the Bar 15 Hang Power Snatches 135/195 15 Minute time capRead more

WOD Dungeness EMOM for 24 minutes (6 sets): Minute 1 – C2B Pull-Up x 5 reps Minute 2 – Supine Barbell Row x 6 reps Minute 3 – Stationary Dips x 5-10 reps Minute 4 – Row 12/10 calories Octopi EMOM for 24 minutes (6 sets): Minute 1 – Bar Muscle-up x 3 reps Minute 2 – Supine Barbell Row x 6 reps Minute 3 – Ring Dips x 5-10 reps Minute 4 – Bike 10 caloriesRead more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 75% WOD Complete the following for time: 200 Meter Farmer Carry 70/53 15 Deadlifts 275/190 15 Burpees over the bar 10 Deadlifts 10 Burpees over the bar 5 Deadlifts 5 Burpees over the barRead more