Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD EMOM for 21 Minutes (7 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Dips x 8-10 Reps Min 3: Burpee Box Jumps (step down) x 7 Reps 24/20Read more

Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Weight by feel WOD 14 Minute AMRAP: 15 Straight Leg Sit-Ups 15 Air Squats 20 Double-undersRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1 Ring Dips x 10-15 Reps WOD Dungeness 10 Minute AMRAP: 8 Toes-to-Bar 10 Alternating Step-Ups 24/20″ 15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Toes-to-Bar 10 Alternating Pistols 15/13 Hand Release Push-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead more

Dungeness & Octopi Complete 5 Sets: Hang Power Snatch x 3 Reps Perform all sets between 70%-75% of Snatch WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 9/10/2019Read more