Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 75% WOD Complete the following for time: Run 400 Meters 40 Walking Lunges 15/10 Push-ups 10 Squats Run 400 Meters 30 Walking Lunges 15/10 Push-ups 20 Squats Run 400 Meters 20 Walking Lunges 15/10 Push-ups 30 Squats Run 400 Meters 10 Walking Lunges...Read More

WOD In teams of two, alternating each movement, complete ten rounds for time: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs 24/20 40 Minute time cap Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs etc…  Read More

Dungeness Strength/Skill Power Snatch 3-3-3-3-3 Octopi Snatch 3@65% 3@70% 3@70% 3@75% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 50 Calorie row 20 Power snatches 115/80 Octopi Complete the following for time: 50 Calorie row 20 Power snatches 135/95Read More

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 8 reps Banded Pull-aparts x 25 reps WOD EMOM for 24 minutes (6 sets): Minute 1 – 10/8 Calories of Assault Bike OR 200/150 Meters of Rowing Minute 2 – 8/5 Strict Supine Pull-ups Minute 3 – 7 Dumbbell Box Step-overs...Read More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@65% 3@70% 3@75% 3@80% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete the following for time: 30 Hang power cleans 95/65 20 Burpees over the bar 25 Deadlifts 275/185 20 Burpees over the bar 11 Minute time cap  Read More

Strength/ Skill Dungeness & Octopi 4 rounds not for time: Shoulder Press x 3 reps Bat Wings x 6 reps @1113 Hollow Rocks x 20 reps WOD Dungeness 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 10 DB Push Press 50/35 each hand Octopi 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 10/7 Strict HSPURead More

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 73% WOD Complete 3 rounds for time: 400 Meter run 20 Pull-ups 20 Air Squats 20/15 Push-upsRead More

WOD Teams of two, with one person “working” at a time, complete a 25 Minute AMRAP: 800 Meter Med ball Run 20/14 (Switch when needed, don’t let ball touch ground)* 50 Wall balls (switch when needed, don’t let ball touch ground) 50 Med ball Sit-ups 100 Farmer carry 70/53 each hand (switch when needed, don’t...Read More

Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@60% 3@65% 3@70% 3@75% 3@65% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 40 Calorie row 20 Burpee box jump overs 24/20 40 Alternating DB snatch 50/35 Octopi Complete the following for time: 40 Calorie row 20 Burpee box jump overs...Read More

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 10 reps Supine Barbell row x 6 reps WOD EMOM for 21 Minutes (7 sets) Minute 1 – Goblet reverse Lunges x 10 reps 70/53 Minute 2 – Toes-to-bar x 7 reps Minute 3 – Double-unders x 30-50 repsRead More