Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% 2@90% 1@95% WOD 9 Minute AMRAP: 40 Double-unders 30/25 Push-ups 20 KBS 53/35Read More

WOD Teams of two, alternate movements to complete a 30 minute AMRAP of: 50 Air Squats 40 Kettlebell Swings 50/35 30 Sit-ups 20 Burpees 10/7 Strict Pull-Ups  Read More

Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: From Below knee + From the Ground WOD Complete the following for time: 30/25 Calorie Bike 20 Burpee Box Jump-Overs 24/20 10 Man Makers 50/35Read More

WOD Dungeness EMOM for 21 Minutes (7 sets): Minute 1 – Run 100 Meters Minute 2 – Pull-ups x 5-7 reps Minute 3 – Push Press x 5 reps @ 65-70% of 1RM Push Press Then, Complete 3 rounds for time of: Run 100 Meters Pull-ups x 5-7 reps Push Press x 5 reps @...Read More

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 85% WOD Complete 4 rounds for time: 3 Power Cleans 135/105 6 Front Squats 10 Alternating Front-Rack Reverse LungesRead More

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