Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Above the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Above the Knee x 3 Reps @ 65% WOD Dungeness 12 Minute AMRAP 5 Strict Pull-Ups 5 Deadlifts 225/155 10 Hand Release Push-Ups Octopi 12 Minute AMRAP 3 Weighted Strict Pull-Ups 25/15 5...Read More

Dungeness & Octopi Strength/Skill Front Squat 4-4-4-4-4 @ 23X1 – Weight by Feel WOD Complete the Following for Time: 200 Meter Farmers Carry 70/53 500 Meter Row 40 Wall Balls 20/14 400 Meter Run 20 Burpee Box Jumps or Step-Ups 24/20 15 Minute Time CapRead More

Strength/Skill Push Jerk 5-5-5-5 @ 60-65% of PJ WOD Dungeness EMOM for 18 Minutes Minute 1 – Power Cleans x 5 Reps 60-65% Minute 2 – C2B Pull-Ups x 5 Reps Octopi EMOM for 18 Minutes Minute 1 – Power Cleans x 5 Reps 60-65% Minute 2 – Muscle-Ups x 1-3 Reps (Bar or Rings)Read More

Strength/Skill Dungeness 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Rope Pulls From Ground x 3 Reps Unsupported Seated Strict Shoulder Press x 5 Reps @20X2 Octopi 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters...Read More

Dungeness & Octopi Strength/Skill Box Squat 5-5-5-5 @21X1 WOD Complete the Following for Time: 15-12-9 Thrusters 135/95 BurpeesRead More

WOD In teams of two, one person working at a time, complete the following for time: 800 Meter Medicine Ball Run* 20/14 30 Burpee Pull-Ups 400 Meter Medicine Ball Run* 30 Burpee Pull-Ups 400 Meter Medicine Ball Run* 30 Burpee Pull-Ups 800 Meter Medicine Ball Run* *Partners run at the same time. Alternate carrying the...Read More

Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps @ 55-60% WOD Dungeness & Octopi 13 Minute AMRAP: 4 Thrusters 95/65 4 Front Rack Reverse Lunges 95/65 4 Burpees 4 Toes-to-BarRead More

Dungeness & Octopi Strength/Skill Front Squat 5-5-5-5 @ 22X1 – Weight by Feel WOD Complete the Following for Time: 400 Meter Farmers Carry 70/53 Each Hand Compare to: 6/13/2019 Accessory (Optional) 3 Sets, Not for time: Supine Barbell Row x 6 Reps @ 21X1 Paralette Pass Through w/ Push-Up x 5 Reps Banded Leg Curls...Read More

Strength/Skill Dungeness & Octopi Shoulder Press 5@65% 4@70% 3@75% 1@85% 1@90% 1@95-100+% 1@100+% WOD Complete the Following for Time: 50 Calorie Row 30 Alternating Single Arm DB Hang Clean to OH 50/35 100 Double-Unders 30 Deadlifts 225/155 12 Minute Time CapRead More

Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: Single Arm Front Rack Kettle Bell Carry x 50 Meters Each Arm High Box Jumps x 3 Reps, Step Down Dips x 5-10 Reps or Weighted Dips x 5 Reps WOD Complete 4 Sets: Against a 2 Minute Clock 200 Meter Run 10 Wall Balls 20/14...Read More