WOD Dungeness EMOM for 21 Minutes (7 sets): Minute 1 – Run 100 Meters Minute 2 – Pull-ups x 5-7 reps Minute 3 – Push Press x 5 reps @ 65-70% of 1RM Push Press Then, Complete 3 rounds for time of: Run 100 Meters Pull-ups x 5-7 reps Push Press x 5 reps @ 65-70% of 1RM Push Press Octopi EMOM for 21 Minutes (7 sets): Minute 1 – Run 200 Meters Minute 2 – C2B Pull-ups x 5-7 reps Minute 3 – Push Press x 5 reps @ 65% of 1RM Push Press Then, Complete 3 rounds for time of: Run 200 Meters C2B Pull-ups x 5-7 reps Push Press x 5 reps @ 65% of 1RM Push PressRead more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 85% WOD Complete 4 rounds for time: 3 Power Cleans 135/105 6 Front Squats 10 Alternating Front-Rack Reverse LungesRead more

Strength/Skill Dungeness 3 rounds not for time: Tuck-ups x 10-15 reps Push-ups x 10-20 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: V-ups x 10-15 reps Defecit Push-ups x 10-20 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Against a 3-minute running clock, perform a total of 3 sets of: Run 400 Meters KBS x Max Reps Dungeness = 53/35 Octopi = 70/53 Rest 2 minutes between sets.Read more

Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% WOD 9 Minute AMRAP: 7 Ground to Overhead 135/95 20 Double undersRead more

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