Dungeness & Octopi Strength/Skill Deadlift 15 Minutes to build to a heavy tipple or work on technique WOD Complete the following for time: 21-15-9 Front Squats 135/95 Defecit Push-Ups 45/25 lb plates Accessory (Optional) 3 Sets, not for time: Single Arm DB Row x 6 Reps each Arm DB Bench Press x 15 Reps – Neutral GripRead more

Strength/Skill Dungeness Complete 6 Sets: Power Snatch x 2 Reps – Reset between each rep. Perform each set between 70-75% Octopi Complete 6 Sets: Snatch x 2 Reps – Reset between each rep. Perform each set between 70-75% WOD 10 Minute AMRAP: 15 Double-Unders 5 Power Cleans 185/125 15 Straight Leg Sit-UpsRead more

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 00X3 Build Throughout, add a little from last week if possible. WOD Complete the Following for Time: 60 Calorie Row 30/25 Stationary Dips 40 Wall Balls 20/14 30 Burpees 16 Minute Time CapRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 10 Reps, each legDouble Arm Overhead Carry w/ DB or KB x 100 feetHandstand Hold (Wall or Freestanding) or Plank Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 Meters Strict Pull-ups x max reps Rest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters Weighted Strict Pull-ups x max reps 25/15 Rest 1 minute between sets Compare to 6/20/2018Read more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 77% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 1/2/2019Read more