Dungeness & Octopi Strength/Skill Shoulder Press 5-4-3-3-2-2-1 – Build to a heavy single WOD 16 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time… 3 Front Squats 185/125 (From the Ground)6 Burpees Over the Bar9 Deadlifts 185/125Read more

Strength/Skill Dungeness & Octopi Every 2 Minutes for 14 Minutes (7 sets): Power Clean x 2 Reps Start around 70% of your 1RM and build by feel WOD Dungneness Complete 5 Rounds for Max Reps: 30 Seconds of Sattionary DipsRest 30 Seconds30 Seconds of Hang Power Cleans 135/95Rest 30 Seconds Octopi Complete 5 Rounds for Max Reps: 30 Seconds of Ring DipsRest 30 Seconds30 Seconds of Hang Power Cleans 165/110Rest 30 SecondsRead more

Strength/Skill Dungeness & Octopi Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersBarbell Row @ 20×1 x 6 Reps WOD Dungeness Complete a 12 Minute AMRAP: 15/12 Hand Release Push-Ups25 Double-Unders12 Alternating Box Step-Ups 24/20″ Octopi Complete a 12 Minute AMRAP: 15/12 Hand Release Push-Ups25 Double-Unders12 Alternating PistolsRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 70% WOD 9 Minute AMRAP: 10 Push Press 115/7510 Pull-Ups15 Air SquatsRead more

WOD Teams of two, one person working at a time, alternate full rounds to complete a 25 minute AMRAP:: WOD 3 Box Jumps 24/206 Burpees9 KBS 53/35 pRead more