WOD Teams of two, one person working at a time complete the following for max reps: 4 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP: Rowing for Calories Rest 2 Minutes 4 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 4 Minute AMRAP: Bike for CaloiresRead more

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Dungeness & Octopi Complete the Following for Time: Run 1 Mile Then, 3 Rounds: 5 Hang Power Snatch 115/80 10 Burpees over the bar 15 Air Squats 17 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Shoulder Press 12 Minutes to build to a heavy single Compare to: 8/22/2019 WOD 15 Minute AMRAP: 10/8 Hand Release Push-Ups 15 Double-Unders 15 Sit-Ups 10 KBS D = 53/35 O = 70/53Read more

Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 80-85% Octopi Complete 5 Sets: Clean x 3 Reps @ 80-85% WOD Dungeness & Octopi 12 Minute AMRAP: 5 Deadlifts 225/1555 Burpee Box Jumps 24/205 C2B Pull-UpsRead more

Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 100 Meter D-Ball Carry 100/70 100′ of DB or KB Walking Lunges 50/35 800 Meter RunRead more