Dungeness & Octopi Strength/Skill Back Squat 5@75% 4@80% 3@85% 2@90% 1@95% 1@95% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 6/25/2018Read 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

Dungeness Strength/Skill Power Snatch Complete 3 sets: High hang x 3 reps – Build throughout Then, Complete 3 sets: Below Knee x 3 reps – Build throughout Octopi Strength/Skill Snatch Complete 3 sets: High hang x 3 reps – Build throughout Then, Complete 3 sets: Below Knee x 3 reps – Build throughout WOD Dungeness...Read More

Dungeness & Octopi WOD Every 6 minutes, for 30 minutes (5 sets): 400 Meter run 12/8 Dips (D = Stationary, O = Rings) 12 Box Jumps 24/20 12 Hang Power Cleans 135/95 Scale volume to make sure you get :30 – :60 rest each round.Read More

Dungeness & Octopi Strength/Skill Every 2 minutes, for 14 minutes (7 sets): Front Squat x 5 reps @ 75% WOD Complete a 7 Minute AMRAP: 10 Push Press 115/105 20 Air SquatsRead More

Strength/Skill Dungeness 3 rounds not for time: L-seated DB Press x 5 reps Tuck-ups x 10-15 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Strict HSPU x 5-10 reps V-ups x 10-15 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Dungeness & Octopi...Read More

Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% 2@90% 1@95% WOD 9 Minute AMRAP: 40 Double-unders 30/25 Push-ups 20 KBS 53/35Read More

WOD Teams of two, alternate movements to complete a 30 minute AMRAP of: 50 Air Squats 40 Kettlebell Swings 50/35 30 Sit-ups 20 Burpees 10/7 Strict Pull-Ups  Read More

Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: From Below knee + From the Ground WOD Complete the following for time: 30/25 Calorie Bike 20 Burpee Box Jump-Overs 24/20 10 Man Makers 50/35Read More

WOD Dungeness EMOM for 21 Minutes (7 sets): Minute 1 – Run 100 Meters Minute 2 – Pull-ups x 5-7 reps Minute 3 – Push Press x 5 reps @ 65-70% of 1RM Push Press Then, Complete 3 rounds for time of: Run 100 Meters Pull-ups x 5-7 reps Push Press x 5 reps @...Read More