Dungeness & Octopi Strength/Skill Front Squat 10 Minutes to Build to a heavy set of three Then complete.. 2 Sets of 8 Reps @ 60-65% of your heavy set of three WOD Complete 4 Rounds for time: 10 Hang Power Cleans 115/80 15 Push Press 115/80 10 Alternating Pistols 14 Minute Time CapRead More

This Saturday! Strength/Skill Dungeness Power Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Octopi Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Reset between each rep WOD Dungeness & Octopi 13 Minute AMRAP: 3 Power Snatch 135/95 6 Toes-To-Bar 20 Double-UndersRead More

Strength/Skill Dungeness 3 Sets, Not for Time: Push-Ups x 10 Reps @ 22X1 Strict Supine C2B Pull-Ups x 5 Reps Wall Walk x 3 Reps Octopi 3 Sets, Not for Time: Defecit Push-Ups x 10 Reps @ 22X1 Strict Ring-to-Sternum Pull-Ups, False Grip x 3-5 Reps HS Walk x 25-50 Feet WOD Dungeness & Octopi...Read More

Dungeness & Octopi Strength/Skill Back Squat 10@55% 8@60 8@65 6@75 WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 6/3/2019Read More

WOD Teams of two, alternate full rounds to complete the following: 22 Minute AMRAP: 5 Wall Balls 20/14 5 Burpees 5 Wall BallsRead More

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete one of the following for...Read More

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% Octopi Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% WOD Dungeness 12 Minute AMRAP: 12 Goblet Squats 70/53 10 Burpee Box Jumps 24/20 8 Toes-to-Bar Octopi 12 Minute AMRAP: 12 OHS 95/65 10 Burpee Box Jumps 24/20 8...Read More

Dungeness & Octopi Strength/Skill Complete 7 Sets of: Tempo Front Squats x 2 Reps @ 23X1 L-Seated DB Press x 5 Reps or Strict HSPU x 5-10 Reps WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Hang Power Cleans 135/95 Score = Slowest time out of the three sets.Read More

Strength/Skill Dungeness 3 Sets, Not for Time: Farmers Carry x 200 Meters Dips x 10 Reps Parallette Pass Throughs x 10 Reps Octopi 3 Sets, Not for Time: Farmers Carry x 200 Meters Weighted Dips x 3 Reps Parallette Pass Throughs x 10 Reps WOD Dungeness Complete 3 Sets for Max Reps: 30 Seconds of...Read More

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 95% WOD 10 Minute AMRAP: 100 Double-Unders Then, with the remaining time complete.. 25 Single KB Deadlifts 70/53 15 KB Goblet Reverse Lunges 70/53 10 KB Swings 70/53Read More