Strength/Skill Dungeness Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete three rounds for time: 10 Hang Power Cleans 135/95 10 Burpee Box Jumps 24/20 8 Minute...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Push-ups x 10-15 Reps Toes-to-Post x 5-10 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More

Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 3@80% 2@85% 1@90% 10@55% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 8/27/2018Read More

WOD In teams of two, with only one person working at a time, complete a 20 Minute AMRAP: 50 Calories Row or Bike 100 Wall Balls 20/14 100 Meter Kettlebell Farmer’s Carry 70/53 100 Walking LungesRead More

Strength/Skill Dungeness Power Snatch 3@70% 3@70% 3@75% 2@80% 3@75% 3@70% Octopi Snatch 3@70% 3@70% 3@75% 2@80% 3@75% 3@70% WOD Dungeness & Octopi “Annie” 50-40-30-20-10 rep rounds of: Double-unders Sit-upsRead More

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 perform all sets at or below 75% of 1RM WOD 4 Minute AMRAP: Dumbbell Burpee Box Step-Overs 50/35 20″...Read More

Strength/Skill Dungeness Complete 5 Sets of: 1 Hang Power Clean From Below Knee + 3 Front Squats @ 80% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Hang Clean From Below Knee + 2 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 400 Meter Run...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: DB Box Step-ups OR Pistol modification x 10 Reps Ring Push-ups x 10-15 Reps Toes-to-Rings x 5-10 Rep Octopi Complete 4 sets the following, not for time: Alternating Pistols x 10 Reps Ring Push-ups x 10-15 Reps Skin-the-cat x 3 Reps WOD Dungeness Complete the...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 80% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 7/30/2018Read More

WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters) OR Bike 220/200 Calories (Switch every 10 calories) OR Run 4K (Switch every 200 meters)Read More