Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch + Above Knee Power Snatch + Power Snatch Build Throughout Octopi Complete 5 Sets: High Hang Snatch + Above Knee Snatch + Snatch Build Throughout WOD Complete the Following for time: 400 Meter KB Farmers Carry D = 53/35 O = 70/53 1,000 Meter Row 13 Minute Time Cap Accessory (Optional) Dungeness L-Seated DB Press x 5 RepsBanded PVC C2B Pull downs x 6 Reps @ 2X31Push-Ups x 5-15 Reps @ 21X1 Octopi Strict HSPU x 5-10 RepsBanded PVC C2B Pull downs x 6 Reps @ 2X31Defecit Push-Ups x 5-15 Reps @ 21X1Read more

Dungeness & Octopi Strength/Skill Front Squats 5 Sets of: 3 Reps @ 22X1 Build Throughout WOD 15 Minute AMRAP: 5/3 Strict Pull-Ups5 Shoulder to Overhead 155/10515 Air Squats20 Double-UndersRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Incline DB Bench Press, Neutral Grip x 8 RepsDouble Arm Front Rack Kettle Bell Carry x 100 Meters Reverse Snow Angels x 12 reps @ 3030 WOD Dungeness Complete Four Sets for Max Reps: 30 Seconds of Power Cleans 135/95 Rest 30 Seconds30 Seconds of Stationary Dips Rest 30 Seconds30 Seconds of Straight Leg Sit-Ups Rest 30 Seconds Octopi Complete Four Sets for Max Reps: 30 Seconds of Power Cleans 165/115 Rest 30 Seconds30 Seconds of Ring Dips Rest 30 Seconds30 Seconds of Straight Leg Sit-Ups Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 12/26/2018Read more

Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more