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

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