Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Strcit Weighted Pull-Ups x 4 Reps or Strict Pull-Ups x 5 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press x 5 Reps WOD 9 Minute AMRAP 3 Ground-to-Overhead 135/95 30 Double-Unders 6 Ground-to-Overhead 30 Double-Unders 9 Ground-to-Overhead 30 Double-Unders 12 Ground-to-Overhead 30 Double-Unders *Increase ground-to-overhead by reps of three until time expires.Read more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 85% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 4/2/2019Read more

Teams of two, one person working at a time, complete the following for time: 400 Meter Farmer Carry 70/53* 50 Partner Medicine Ball Sit-ups 20/14 50 Push-Ups 50 Partner Medicine Ball Sit-ups 50 Push-Ups Farmers Market Medicine Ball Run 20/14* *For both the farmers carry and run, both partners will complete at the same time, but will hand off KB’s/ball as needed.Read more

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 115/80 Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds Octopi Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 135/95 Rest 30 Seconds 30 Seconds of Ring Dips Rest 30 Seconds Accessory (optional) 3 Sets: DB Bench neutral grip x 8 Reps Single Arm DB Row x 6 Reps each armRead more

Strength/Skill Dungeness & Octopi Push Press 5-5-5-5 @ 65-70% of 1RM Push Press WOD 12 Minute AMRAP: 5 Shoulder to Overhead 155/105 20 Straight Leg Sit-Ups 200 Meter RunRead more