WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups 10 Sit-ups 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read More

Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-1-1-1 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete the Following for Time: 30/25 Calorie Bike 100...Read More

Dungeness & Octopi Strength/Skill Front Squat 10 Minutes to Build to a heavy set of three Then complete.. 2 Sets of 8 Reps @ 60-65% of your heavy set of three WOD Complete 4 Rounds for time: 10 Hang Power Cleans 115/80 15 Push Press 115/80 10 Alternating Pistols 14 Minute Time CapRead More

This Saturday! Strength/Skill Dungeness Power Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Octopi Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Reset between each rep WOD Dungeness & Octopi 13 Minute AMRAP: 3 Power Snatch 135/95 6 Toes-To-Bar 20 Double-UndersRead More

Strength/Skill Dungeness 3 Sets, Not for Time: Push-Ups x 10 Reps @ 22X1 Strict Supine C2B Pull-Ups x 5 Reps Wall Walk x 3 Reps Octopi 3 Sets, Not for Time: Defecit Push-Ups x 10 Reps @ 22X1 Strict Ring-to-Sternum Pull-Ups, False Grip x 3-5 Reps HS Walk x 25-50 Feet WOD Dungeness & Octopi...Read More

Dungeness & Octopi Strength/Skill Back Squat 10@55% 8@60 8@65 6@75 WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 6/3/2019Read More

WOD Teams of two, alternate full rounds to complete the following: 22 Minute AMRAP: 5 Wall Balls 20/14 5 Burpees 5 Wall BallsRead More

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete one of the following for...Read More

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% Octopi Snatch 5 sets: 3 Reps from Below the Knee @ 75-80% WOD Dungeness 12 Minute AMRAP: 12 Goblet Squats 70/53 10 Burpee Box Jumps 24/20 8 Toes-to-Bar Octopi 12 Minute AMRAP: 12 OHS 95/65 10 Burpee Box Jumps 24/20 8...Read More

Dungeness & Octopi Strength/Skill Complete 7 Sets of: Tempo Front Squats x 2 Reps @ 23X1 L-Seated DB Press x 5 Reps or Strict HSPU x 5-10 Reps WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Hang Power Cleans 135/95 Score = Slowest time out of the three sets.Read More