Dungeness & Octopi Strength/Skill Push Press 15 Minutes to Build to a heavy single, or work on technique WOD Complete the following for time: Row 1,000 Meters Run “The Hill”Read More

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 70% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 70% of 1RM Clean WOD Complete 4 Sets, not for time: Skin the Cat x 2-3 Reps OR Toes-to-Rings x 5-10 Reps Barbell Row...Read More

Strength/Skill Dungeness Complete two Sets: Power Snatch from Mid Thigh x 3 Reps – Build Throughout Complete 2 Sets: Power Snatch from Below Knee x 3 Reps – Build Throughout Complete 2 Sets: Power Snatch x 3 Reps – Build Throughout Octopi Complete 2 Sets: Snatch from Mid Thigh x 3 Reps – Build Throughout...Read More

Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: High Box jumps x 3 Reps (step down and reset after each jump) Dumbbell Lunge, Farmer Carry Position x 100 Feet Kettlebell Baby Carry x 100 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Complete the Following for Time: 30/25 Push-Ups...Read More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 70% WOD 20 Minute AMRAP: “Nicole” 400 Meter Run Max unbroken Pull-Ups Score = total # of Pull-Ups Compare to 5/21/2018Read More

WOD Teams of two, alternating rounds, complete a 20 Minute AMRAP: 10 KBS 70/53 5 Burpees 10 Wall Balls 20/14Read More

Strength/Skill Dungeness Complete 3 Sets: High Hang Power Snatch x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch from Below Knee x 3 Reps – Build Throughout Then, Complete 3 Sets: Power Snatch x 3 Reps – Build Throughout Octopi Complete 3 Sets: High Hang Snatch x 3 Reps – Build Throughout...Read More

Dungeness & Octopi Strength/Skill Complete 3 Sets, not for time: Supine Barbell Row x 6 Reps @ 20X1 Incline DB Bench Press x 8 Reps Strict Weighted Pull-Ups OR Strict Pull-Ups x 4 Reps WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute...Read More

Strength/Skill Dungeness Complete 5 Sets of: High Power Hang Clean + Power Clean From Above the Knee +Power Clean Octopi Complete 5 Sets of: High Hang Clean + Clean From Above the Knee + Clean WOD Dungeness & Octopi 10 Minute AMRAP: 10 Deadlifts 10 Burpees Over the Bar 10 Toes-to-BarRead More

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 8 Reps, each leg Farmer Carry x 200 Meters Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD Dungeness Complete Four Sets for Max Reps: 1 Minute Row for Max Calories 1 Minutes of Push Press x Max Reps 115/80...Read More