Strength/Skill Dungeness Complete 5 Sets of: Power Snatch from Below the Knee x 3 Reps @ 70% Octopi Complete 5 Sets: Snatch from Below the Knee + OHS @ 70-75% WOD Complete the Following for Time: 60 Calorie Row 40 Wall Balls 20/14 30 Single Arm Alternating DB Snatch D = 50/35 O – 70/50 20 Burpee Box Jumps 24/20Read more

Dungeness & Octopi Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps, Weight by Feel WOD 10 Minute AMRAP: 15 Pull-Ups 30 Air Squats 15 Straight Leg Sit-UpsRead more

Strength/Skill Dungeness Complete 5 Sets: 1 Power Clean + 2 Front Squats @ 90% of Clean Octopi Complete 4 Sets: 1 Clean + 1 Front Squat @ 90% of Clean WOD Against a 2 Minute Clock, Complete 4 Sets Total of: 200 Meter Run 5 Deadlifts 275/190 Burpees over the Bar x Max Reps Rest 2 Minutes Between Each Set Score=Total # of BurpeesRead more

Strength/Skill Dungeness Complete 3 Sets, not for time: Strict Pull-Ups x 5-10 Reps Wall Walk x 3 Reps Single-Arm DB Row x 8 Reps Each Arm Octopi Complete 3 Sets, not for time: Ring to Sternum Pull-Ups (false grip) x 3 Reps HS Walk x 25 ft. Single-Arm DB Row x 8 Reps Each Arm WOD Dungeness 15 Minute AMRAP: 5 Push Press 115/80 10 KBS 53/35 20 Double-Unders Octopi 15 Minute AMRAP: 5 Strict HSPU 10 KBS 70/53 20 Double-Unders Compare to 6/27/2019Read more

Dungeness & Octopi Strength/Skill Back Squat Complete 5 Sets of: 3 Reps @ 85% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to:9/23/2019Read more