Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3 Perform all sets @ 80% WOD Complete Three rounds for time: Run 400 Meters8 Front Squats 185/125 (From the Ground) 11 Minute Time CapRead More

WOD Teams of two, complete a 20 Minute AMRAP of the following: 100 Meter KB Farmer Carry 70/53* Row 12/10 Calories10 Burpees *One partner completes the carry, while the other completes as many reps of calorie row and burpees. When the carrying partner returns, they will switch and pick up on the movement the other...Read More

Dungeness & Octopi Strength/Skill Deadlift 15 Minutes to build to a heavy tipple or work on technique WOD Complete the following for time: 21-15-9 Front Squats 135/95 Defecit Push-Ups 45/25 lb plates Accessory (Optional) 3 Sets, not for time: Single Arm DB Row x 6 Reps each Arm DB Bench Press x 15 Reps –...Read More

Strength/Skill Dungeness Complete 6 Sets: Power Snatch x 2 Reps – Reset between each rep. Perform each set between 70-75% Octopi Complete 6 Sets: Snatch x 2 Reps – Reset between each rep. Perform each set between 70-75% WOD 10 Minute AMRAP: 15 Double-Unders 5 Power Cleans 185/125 15 Straight Leg Sit-UpsRead More

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 00X3 Build Throughout, add a little from last week if possible. WOD Complete the Following for Time: 60 Calorie Row 30/25 Stationary Dips 40 Wall Balls 20/14 30 Burpees 16 Minute Time CapRead More

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 10 Reps, each legDouble Arm Overhead Carry w/ DB or KB x 100 feetHandstand Hold (Wall or Freestanding) or Plank Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 Meters Strict Pull-ups x max reps...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 77% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 1/2/2019Read More

WOD Teams of two, one person working at a time, alternate movements to complete a 20 Minute AMRAP: Row 15 or Bike 12 Calories 20 Walking Lunges 15 Wall Balls 20/14Read More

Dungeness & Octopi Strength/Skill Deadlift Complete 6 Sets of: 4 reps @ 80-85% of your three Rep Max from three weeks ago WOD Complete a 12 Minute AMRAP: 800 Meter Run Then, with the remaining time complete as many rounds of: 20/15 Hand Release Push-Ups 15 Straight Leg Sit-Ups 10 Kettle Bell Swings 53/35Read More

Strength/Skill Dungeness Complete 5 Sets: Power Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Octopi Complete 5 Sets: Snatch x 3 Reps – Reset between each rep. Perform each set between 60-65% Build Throughout WOD Complete the following for time: Bike 30/25 Calories100 Meter Double KB Front Rack Carry...Read More