Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Below the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Below the Knee x 3 Reps @ 70% WOD Dungeness & Octopi 5 Minute AMRAP: 10 DB Bench Press, Neutral Grip @11X1 50/35 12/10 Calorie Row Rest 1 Minute 5 Minute AMRAP: 10...Read More

Dungeness & Octopi Strength/Skill Pause Front Squat 3-3-3-3-3 @ 33X1 – Weight by Feel WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/53 7/5 Strict Pull-Ups 7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/35 5 DB OHS, Left Arm 7/5 Strict Pull-Ups 7 Burpees over the DB Compare...Read More

Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 @ 70-75% of PJ WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 3 Reps 70-75% Minute 2 – Parallett Pass Throughs x 5 Reps Minute 3 – Row x 15/12 CaloriesRead More

Read about how & why we do box squats HERE Strength/Skill Dungeness 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Unsupported Seated Strict Shoulder Press x 3 Reps @30X3 Octopi 3 Sets, Not for Time: Farmer/Front Rack Carry x...Read More

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3-3 @22X1 WOD 10 Minute AMRAP: 3 Shoulder-to-Overhead 155/105 6 Toes-to-Bar 12 Air SquatsRead More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 120 Calorie Row 60 Burpees Over the Rower 80 KBS 53/35Read More

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