Strength/Skill Dungeness Complete 5 Sets: 2 Hang Power Snatch from Above Knee + 1 Power Snatch Build Throughout Octopi Complete 5 Sets: 2 Hang Snatch from Above Knee + 1 Snatch Build Throughout WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance....Read More

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4 Build Throughout WOD 14 Minute AMRAP: 5 Hang to Overhead 135/955 Toes-to-bar15 Double-UndersRead More

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 6 RepsFarmer/Front Rack Carry x 100 Meters (alternate arms every 50 m)L-Sit Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds30 Seconds of DB Front Squat 50/35...Read More

Strength/Skill Dungeness & Octopi Back Squat 4-4-4-4-4 Perform all sets @ 70% WOD Dungeness 10 Minute AMRAP: 5/3 Strict Supine Pull-Ups 7 Kettle Bell Swings 53/35 9 Burpees Octopi 10 Minute AMRAP: 5/3 Strict C2B Supine Pull-Ups 7 Kettle Bell Swings 70/53 9 BurpeesRead More

Strength/Skill Dungeness & Octopi Deadlift Complete 4 Sets of: 8 reps @ 65% of last week’s 3 Rep Max WOD Dungeness Complete the following for max reps: 2 Minute of Burpees Rest 2 Minutes2 Minutes of DB Snatch 50/35 Rest 2 Minutes2 Minutes of C2B Pull-Ups Octopi Complete the following for max reps: 2 Minute...Read More

Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch + Above Knee Power Snatch + Power Snatch Build Throughout Octopi Complete 5 Sets: High Hang Snatch + Above Knee Snatch + Snatch Build Throughout WOD Complete the Following for time: 400 Meter KB Farmers Carry D = 53/35 O = 70/53 1,000 Meter Row 13...Read More

Dungeness & Octopi Strength/Skill Front Squats 5 Sets of: 3 Reps @ 22X1 Build Throughout WOD 15 Minute AMRAP: 5/3 Strict Pull-Ups5 Shoulder to Overhead 155/10515 Air Squats20 Double-UndersRead More

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 8 RepsDouble Arm Front Rack Kettle Bell Carry x 100 Meters Reverse Snow Angels x 12 reps @ 3030 WOD Dungeness Complete Four Sets for Max Reps: 30 Seconds of Power Cleans 135/95 Rest 30 Seconds30 Seconds of Stationary...Read More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 12/26/2018Read More

Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read More