Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 BurpeesRead more

WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 500 meters) OR Bike 200 Calories (Switch every 20 calories) OR Run 4K (Switch every 400 meters)Read more

Strength/Skill Dungeness Complete 6 sets: Pause Power Snatch from just above Knee (pause 2 seconds) + Pause Power Snatch from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Snatch from just above Knee (pause 2 seconds) + Pause Snatch from High Hang (pause 2 seconds) WOD Dungeness & Octopi Complete 3 rounds for time: 25 Wall Balls 20/14 400 Meter runRead more

Dungeness & Octopi Strength/Skill Split Jerk (scale with push jerk) Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with light weight Then, 6 sets of: 2 Split Jerks – Perform a 1 second Pause at the bottom of each Jerk Do not add weight unless technique is great. WOD Complete the following for time: 60 Calorie row 200 Meter Farmer Carry 70/53 100 Double-Unders 25 Burpee Box Jump-overs 24/20Read more

Strength/Skill Dungeness Complete 6 sets: Pause Power Clean from just above Knee (pause 2 seconds) + Pause Power Clean from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Clean from just above Knee (pause 2 seconds) + Pause Clean from High Hang (pause 2 seconds) WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 Meters Strict Pull-ups x max reps Rest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters Weighted Strict Pull-ups x max reps 25/15 Rest 1 minute between sets  Read more