Strength/Skill Dungeness Complete 7 sets of: Power Snatch x 3 Reps @ 65-70% Octopi Complete 7 sets of: Snatch x 3 Reps @ 65-70% WOD Dungeness & Octopi Complete the following for time: 1 Mile Run Then, 3 Rounds of 5 Power Snatch 135/95 10 C2B Pull-Ups 20 Air Squats 18 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4-4 @ 70% of 1RM WOD EMOM for 21 Minutes (7 Sets): Minute 1 – DB Burpee Box Step Overs x 5 Reps 45/30 each hand 20″ Box Minute 2 – T2B x 8 Reps Minute 3 – Parralette Pass Throughs x 10 RepsRead More

Strength/Skill Dungeness Complete 5 Sets of: 1 Power Cleans + 3 Front Squats @ 80% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Clean + 3 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete a 12 Minute AMRAP: 10 Deadlifts 225/155 15/12 Push-ups 20 Double-UndersRead More

Strength/Skill Dungeness 4 rounds not for time: Strict Supine Pull-Ups x 5-10 reps Wall Walks x 3 reps Dips x 5-10 reps Octopi 4 rounds not for time: Weighted Strict Supine Pull-Ups x 3 reps HS Walk x 25-50 feet Weighted Dips x 5 reps WOD Complete the following for time: 50 Calorie Row 30...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 32X2 Preform all sets @ 73% WOD Complete a 7 Minute AMRAP: 4 Thrusters 115/80 4 Burpees over the bar 8 Thrusters 8 Burpees over the bar 12 Thrusters 12 Burpees over the bar 16 Thrusters 16 Burpees over the bar…. – Increase sets by four until...Read More

WOD In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 400 Meter run* * Partner A will complete the run, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternate.Read More

Strength/Skill Dungeness Complete 7 sets of: Power Snatch Below Knee + Below Knee + Ground Octopi Complete 7 sets of: Snatch Below Knee + Below Knee + Ground WOD Dungeness & Octopi 10 Minute AMRAP: 8 Toes-to-Bar 16 KBS 53/35 32 Double-UndersRead More

Strength/Skill Dungeness Complete 5 Sets of: 2 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean Octopi Complete 5 Sets of: 2 Cleans + 2 Front Squats @ 75% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 50 Calorie Row 200 Meter Farmer Carry 70/53 30 Deadlifts 225/155...Read More

Dungeness & Octopi Strength/Skill Push Press 5-5-5-5 @ 65% of 1RM WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Reverse Goblet KB Lunges x 10 reps 70/53 Minute 2 – Stationary Dips OR Ring Dips x 10/7 Reps Minute 3 – Sit-ups x 15 repsRead More

Strength/Skill Dungeness 3 rounds not for time: Strict Supine Pull-Ups x 5 reps Wall Walks x 3 reps Barbell Row x 6 reps @ 20X1 Octopi 3 rounds not for time: Weighted Strict Supine Pull-Ups x 5 reps HS Walk x 25-50 feet Barbell Row x 6 reps @ 20X1 WOD Dungeness 7 Minute AMRAP:...Read More