Dungeness & Octopi Strength/Skill Pause Front Squat 3-3-3-3-3 @ 33X1 – Weight by Feel WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/53 7/5 Strict Pull-Ups 7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/35 5 DB OHS, Left Arm 7/5 Strict Pull-Ups 7 Burpees over the DB Compare to: 2/18/2019Read more

Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 @ 70-75% of PJ WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 3 Reps 70-75% Minute 2 – Parallett Pass Throughs x 5 Reps Minute 3 – Row x 15/12 CaloriesRead more

Read about how & why we do box squats HERE Strength/Skill Dungeness 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Unsupported Seated Strict Shoulder Press x 3 Reps @30X3 Octopi 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Strict HSPU x 5 Reps @30X3 WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 Seconds Compare to: 4/9/2019 Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds 30 Seconds of Deficit Push-Ups 45/25 plates...Read more

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3-3 @22X1 WOD 10 Minute AMRAP: 3 Shoulder-to-Overhead 155/105 6 Toes-to-Bar 12 Air SquatsRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 120 Calorie Row 60 Burpees Over the Rower 80 KBS 53/35Read more