Strength/Skill Dungeness Complete 7 Sets of: 1 Power Clean + 4 Front Squats @ 80% of 1RM Power Clean Octopi Complete 7 Sets of: 1 Clean + 3 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete the Following for Time: 1,000 Meter Row 30 Deadlifts 225/155Read more

Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Rope Climbs x 2-3 Reps or Rope Pulls from ground x 3 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press WOD 10 Minute AMRAP: 10 Burpees Over the Bar 10 Push-Press 115/80 20 Double-UndersRead more

Dungeness & Octopi Strength/Skill Back Squat 6 sets of: 3 Reps @ 80% WOD Dungeness 12 Minute AMRAP: 400 Meter Run 20 Reverse Lunges 20 Pull-Ups Octopi 12 Minute AMRAP: 400 Meter Run 16 Alternating Pistols 20 Pull-UpsRead more

WOD Teams of two, one partner working at a time, complete the following for time: 3 Rounds 40 Straight Leg Sit-Ups 50 KBS 53/35 60 Air Squats Then, Run “The Hill”: carrying a medicine ball* 20/14 *Both partners run at the same time but can switch who carries the ball as needed.Read more

Strength/Skill Dungeness Complete 7 Sets of: 2 Power Cleans + 5 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 2 Cleans + 4 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 C2B Pull-Ups x Max Reps Rest 90 Seconds Between Sets Octopi Complete 4 Sets Against a 90 second clock, complete 10 Deadlifts 275/190 Muscle-Ups x Max Reps (Bar or Ring) Rest 90 Seconds Between SetsRead more