Strength/Skill Dungeness Back Squat 5-5-5-5 – Weight by Feel Octopi Back Squat 14 Minutes to build to a heavy single. -If you’re attempting a PR, practice bailing and be comfortable. -No re-trying after missed reps. WOD Dungeness 12 Minute AMRAP: 6/4 Strict Pull-Ups 8 KB Reverse Goblet Lunges 70/53 10 Burpee Box Step-Overs 24/20″ Box Octopi 12 Minute AMRAP: 6/4 Strict Pull-Ups 8 Front Rack Reverse Lunges 115/80 10 Burpee Box Step-Overs 24/20″ BoxRead more

Strength/Skill Dungeness & Octopi Shoulder Press 8@65% 6@75% 4@80% 3@85% 2@90% 10@50% WOD Dungeness 10 Minute AMRAP: 3 Hang Power Cleans 155/105 6 Toes-to-Bar 12 Hand Release Push-Ups Octopi 10 Minute AMRAP: 3 Hang Power Cleans 185/135 6 Toes-to-Bar 12 Deficit Push-Ups 45/35 lb PlatesRead more

Strength/Skill Dungeness Complete 4 Rounds, Not for Time: OH Plate Sit-Ups x 10-15 Reps Dips x 5-10 Reps DB Walking Lunges x 50′ Octopi OH Plate Sit-Ups x 10-15 Reps Dips x 5-10 Reps @ 22X1 DB Walking Lunges x 50′ WOD 1,000 Meter Row 30 Burpees Over the DB 30 Alternating DB Snatch D = 50/35 O = 70/50 100 Double-Unders 14 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Front Squat 3-3-3-3-3 Weight by Feel WOD Complete five rounds for time: 10 Push Press 115/80 12 Pull-Ups 12 Minute Time CapRead more

WOD 20 Minute EMOM: Minute 1 – Gymnastics Movement of your choice Minute 2 – Gymnastics Movement of your choice -Choose two body-weight movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 Pull-ups Minute 2 – 30 Second HS HoldRead more