Strength/ skill Dungeness & Octopi Power Clean 5 minutes to build to to 75% Then, EMOM for 6 minutes: 3 Reps @ 75-85% _____________________ WOD Dungeness Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2 Minutes Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2...Read More

Strength/ Skill Dungeness 3 rounds not for time: Dips x 5-10 reps Barbell row x 6 reps Wall walk x 3 reps Octopi 3 rounds not for time: Weighted Dips x 3 reps Barbell row x 6 reps HS Walk x max distance WOD Dungeness 10 Minute AMRAP: 10 Alternating step-ups 24/20 7 Single arm...Read More

Dungeness & Octopi Strength/Skill Front Squat 3-3-3-3-3 @ 80% WOD Complete 3 rounds of the following for time: 400 meter run 15 KBS 70/53 12 C2B Pull-upsRead More

WOD Teams of two, alternate movements to complete a 20 min AMRAP: 12 Dumbbell deadlifts 50/35 10/8 Defecit push-ups on DB’s 8 Alternating dumbbell shoulder presses 50/35 20 Sit-ups 20 Air-squats Example: Partner 1 completes DL, P2 completes Push-ups, P1 completes shoulder press…. _____________________ Open Prep Skill Dungeness Handstand Push-up skill work/progressions Octopi Accumulate 20...Read More

Strength/Skill Dungeness & Octopi Back Squat 5-5-5 @ 70% ______________________ WOD Dungeness Complete the following for max reps: 2 Minutes of Rowing for Calories 2 Minutes of OHS 95/65 2 Minutes of C2B Pull-Ups Octopi Complete the following for max reps: 2 Minutes of Bike for Calories 2 Minutes of OHS 115/80 2 Minutes of...Read More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Build throughout Octopi Clean 3-3-3-3-3 Build throughout WOD Dungeness Against a 2 minute running clock: Run 200 meters Power clean x max reps 155/105 Complete a total of 4 sets. Rest 2 minutes between each set. Score = # of cleans Ocotopi Against a 2 minute running clock: Run 200...Read More

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