Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 3@85% 3@80% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Complete 4 sets for max reps: 30 Seconds of Hang Power Clean 155/105 Rest 30 Seconds 30 Seconds of Shoulder to Overhead 155/105 Rest 30 Seconds 30 Seconds of Toes-to-bar Rest 30 SecondsRead More

Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 3 reps Strict Supine Pull-ups x 5-10 reps @1113 Medicine ball sit-ups x 10 reps WOD Complete 5 rounds for time: 10 Deadlifts 225/155 20/17 Push-upsRead More

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 2 Reps @ 80% WOD 12 Minute AMRAP: 10 Burpees 20 Walking Lunges 30 Double-Unders  Read More

WOD Teams of two, one person working at a time, complete an 18 minute AMRAP: 400 Meter Run * 30 DB Lunges 50/35 each hand 50 Push-ups * Both partners complete the run at the same time. Lunges may not be started until both have completed the 400 meters.Read More

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@70% 3@75% 3@80% 2@85% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness 40 Claorie row 50 Wall Balls 25 DB Snatch 45/35 15 C2B Pull-ups Octopi 40 Claorie row 50 Wall Balls 25 DB Snatch 70/50 10 Bar Muscle-upsRead More

Dungeness & Octopi Strength/Skill Complete 5 sets: 2 Push Press + 2 Push Jerk WOD Complete the following for time: 400 meter farmer carry 70/53 each hand Accessory 3 Sets: Single arm DB row x 6 reps each arm Banded Pull aparts x 30 repsRead More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 3@80% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete the following for time: Reps of 21-15-9 Toes-to-bar Deadlift 275/185 Burpees over the barRead More

Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 3 reps Banded Pull-downs x 8 reps @1113 Medicine ball sit-ups x 10 reps WOD Complete a 7 minute AMRAP: 10 Push Press 115/80 20 Air SquatsRead More

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 78% WOD Complete 4 rounds for time: 6 Power cleans 165/110 20/17 Push-ups 8/6 Strict Pull-upsRead More

WOD You choose! “Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” 5 HSPU 10 Alternating Pistols 15 Pull-upsRead More