WOD In teams of two, alternating each movement, complete ten rounds for time: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs 24/20 40 Minute time cap Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs etc…  Read more

Dungeness Strength/Skill Power Snatch 3-3-3-3-3 Octopi Snatch 3@65% 3@70% 3@70% 3@75% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 50 Calorie row 20 Power snatches 115/80 Octopi Complete the following for time: 50 Calorie row 20 Power snatches 135/95Read more

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 8 reps Banded Pull-aparts x 25 reps WOD EMOM for 24 minutes (6 sets): Minute 1 – 10/8 Calories of Assault Bike OR 200/150 Meters of Rowing Minute 2 – 8/5 Strict Supine Pull-ups Minute 3 – 7 Dumbbell Box Step-overs 45/30 20″ box Minute 4 – 10/8 Stationary dipsRead more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@65% 3@70% 3@75% 3@80% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete the following for time: 30 Hang power cleans 95/65 20 Burpees over the bar 25 Deadlifts 275/185 20 Burpees over the bar 11 Minute time cap  Read more

Strength/ Skill Dungeness & Octopi 4 rounds not for time: Shoulder Press x 3 reps Bat Wings x 6 reps @1113 Hollow Rocks x 20 reps WOD Dungeness 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 10 DB Push Press 50/35 each hand Octopi 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 10/7 Strict HSPURead more