Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Rope Climbs x 2-3 Reps or Rope Pulls from ground x 3 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press WOD 10 Minute AMRAP: 10 Burpees Over the Bar 10 Push-Press 115/80 20 Double-UndersRead More

Dungeness & Octopi Strength/Skill Back Squat 6 sets of: 3 Reps @ 80% WOD Dungeness 12 Minute AMRAP: 400 Meter Run 20 Reverse Lunges 20 Pull-Ups Octopi 12 Minute AMRAP: 400 Meter Run 16 Alternating Pistols 20 Pull-UpsRead More

WOD Teams of two, one partner working at a time, complete the following for time: 3 Rounds 40 Straight Leg Sit-Ups 50 KBS 53/35 60 Air Squats Then, Run “The Hill”: carrying a medicine ball* 20/14 *Both partners run at the same time but can switch who carries the ball as needed.Read More

Strength/Skill Dungeness Complete 7 Sets of: 2 Power Cleans + 5 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 2 Cleans + 4 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 C2B Pull-Ups x Max Reps Rest...Read More

Dungeness & Octopi Strength/Skill Push Jerk 4-4-4-4 Build Throughout WOD Every 2 minutes, for 24 minutes (3 rounds) complete: Station 1 – 100 Meter KB Farmers Carry 70/53 Station 2 – 20 Wall Balls 20/14 Station 3 – 400 Meter Row Station 4 – 10 Burpee Box Jumps 24/20Read More

Strength/Skill Dungeness Complete 3 Sets: Power Snatch from Below Knee x 2 Reps – Build Throughout Complete 3 Sets: Power Snatch x 2 Reps – Build Throughout Octopi Complete 3 Sets: Snatch from Below Knee x 2 Reps – Build Throughout Then, Complete 3 Sets: Snatch x 2 Reps – Build Throughout WOD Complete 5...Read More

Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: 1-Step Box Jump x 3 Reps (step down and reset after each jump) KB Box Step-Overs, Front Rack Position x 5 Reps Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD 10 Minute AMRAP: 30 Double-Unders 10 Toes-to-Bar 10 Power Cleans 155/105Read More

Dungeness & Octopi Strength/Skill Back Squat 7 sets of: 3 Reps @ 75% WOD Complete the following for time: Run 400 Meters 40 Walking Lunges 15/10 Push-ups 10 Squats Run 400 Meters 30 Walking Lunges 15/10 Push-ups 20 Squats Run 400 Meters 20 Walking Lunges 15/10 Push-ups 30 Squats Run 400 Meters 10 Walking Lunges...Read More

WOD Teams of two, one partner working at a time, complete the following for time: 80 Calorie Row 50 Sit-Ups 50 Wall Balls 20/14 40 Sit-Ups 40 Wall Balls Farmers Market Run carrying Medicine Ball * *Both partners complete the run at the same time and switch carrying the medicine ball as needed.Read More

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