Strength/Skill Dungeness 3 rounds not for time: Tuck-ups x 10-15 reps Push-ups x 10-20 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: V-ups x 10-15 reps Defecit Push-ups x 10-20 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Against a 3-minute running clock,...Read More

Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% WOD 9 Minute AMRAP: 7 Ground to Overhead 135/95 20 Double undersRead More

WOD In teams of two, complete three rounds for time : 400 Meter Run (together) 60 KBS 20/14 50 Push-UpsRead More

Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: High hang + above knee + below knee WOD 4 sets not for time: Incline DB bench x 8 reps -neutral grip Deadlift x 5 reps Banded pull-aparts x 20 reps Single arm DB row x 6 repsRead More

Dungeness & Octopi WOD EMOM for 30 Minutes (10 sets): Minute 1 – Bike 10/8 cals OR Row 15/13 cals Minute 2 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ box Minute 3 – Wall Balls x 10-15 reps 20/14Read More

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 80% WOD Dungeness Complete the following for time: 12 Man Makers 45/25 Then, 4 Rounds: 5 Strict Pull-ups 7 Burpees Octopi Complete the following for time: 12 Man Makers 50/35 Then, 4 Rounds: 5 Strict C2B Pull-ups...Read More

Strength/Skill Dungeness 5 rounds not for time: L-sit hold or progression x accumulate 15-30 sec Seated Unsupported Strict Barbell Press x 3 reps @ 30X2 Strict Chest-to-bar Pull-ups x 5 reps Octopi 5 rounds not for time: L-sit hold x accumulate 15-30 sec Strict HSPU x 3-5 reps @ 30X2 Ring-to-Sternum Pull-ups OR Strict Muscle-ups...Read More

Dungeness & Octopi Strength/Skill Back Squat 8@65% 6@70% 5@75% 4@80% WOD Dungneness 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 20 Lunges Octopi 12 Minute AMRAP: 40 Double-unders 30 KBS 53/35 20 Alternating PistolsRead More

WOD Dungeness In teams of two, partners will alternate complete rounds, to complete a 30 minute AMRAP of: 15 Calorie Row OR 12 Calorie Bike 5 Pull-ups 10 Push-ups 15 Squats Octopi In teams of two, partners will alternate complete rounds, to complete a 30 minute AMRAP of: 15 Calorie Row OR 12 Calorie Bike...Read More

Dungeness & Octopi Strength/Skill Snatch from above the knee 12 Minutes to build to a heavy single OR work on technique WOD Complete the following for time: 1,000 Meter Row 30 Burpees Over the Bar 15 Hang Power Snatches 135/195 15 Minute time capRead More