Dungeness & Octopi Strength/Skill Push Press 10 Minutes to build to a heavy single WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (rings or stationary, muscle-up for advanced) x 5-10 reps Minute 2 – Single Arm DB Hang Power clean to Overhead x 5 each arm 50/35 Minute 3 – Med ball...Read More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 1@90% 3@80% -Reset after each rep. Do not complete as touch-n-go.   WOD Dungeness & Octopi Complete a 12 Minute AMARP: 5 Deadlifts 275/190 10 Burpees Over the bar 20 Air SquatsRead More

Strength/ Skill Dungeness 5 rounds not for time: HS hold against wall x 10-30 seconds Strict Supine Pull-ups x 5 reps @10J3 Tuck-ups x 10 reps Octopi 5 rounds not for time: Freestanding HS hold against x 5 attempts Strict Supine Pull-ups x 5 reps @10X3 V-ups x 10 reps WOD Dungeness Complete a 7...Read More

Dungeness & Octopi Strength/Skill Back Squat 7 sets of: 3 Reps @ 80% WOD Complete 3 Rounds for time: 400 Meter run 20 Thrusters 75/55 15 Pull-upsRead More

WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill” 150 Wall Balls Run 400 Meters 100 Partner Medicine Ball Sit-ups Run 200 MetersRead More

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@75% 3@80% 2@85% 1@90% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second...Read More

Dungeness & Octopi Strength/Skill Push Jerk 10 Minutes to build to a heavy single OR work on technique WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (Ring or Stationary) x 7-10 reps Minute 2 – Front Squat x 4 Reps @ 60-70% of 1 RM (from the ground) Minute 3 – Burpee...Read More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 3@85% 3@80% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Complete 4 sets for max reps: 30 Seconds of Hang Power Clean 155/105 Rest 30 Seconds 30 Seconds of Shoulder to Overhead 155/105 Rest 30 Seconds 30 Seconds of Toes-to-bar Rest 30 SecondsRead More

Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 3 reps Strict Supine Pull-ups x 5-10 reps @1113 Medicine ball sit-ups x 10 reps WOD Complete 5 rounds for time: 10 Deadlifts 225/155 20/17 Push-upsRead More

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 2 Reps @ 80% WOD 12 Minute AMRAP: 10 Burpees 20 Walking Lunges 30 Double-Unders  Read More