Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Weight by Feel WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 12/9/2020Read more

WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 250 Meter Row or 10 Calorie Bike 10 BurpeesRead more

WOD 22 Minute AMRAP: 5 Hang Power Snatch 115/80 10 Straight Leg Sit-Ups 5 Wall Balls 20/14 10 KBS O = 53/35 D = 70/53Read more

Strength/Skill Dungeness Back Squat 5-5-5-5 – Weight by Feel Octopi Back Squat 14 Minutes to build to a heavy single. -If you’re attempting a PR, practice bailing and be comfortable. -No re-trying after missed reps. WOD Dungeness 12 Minute AMRAP: 6/4 Strict Pull-Ups 8 KB Reverse Goblet Lunges 70/53 10 Burpee Box Step-Overs 24/20″ Box Octopi 12 Minute AMRAP: 6/4 Strict Pull-Ups 8 Front Rack Reverse Lunges 115/80 10 Burpee Box Step-Overs 24/20″ BoxRead more

Strength/Skill Dungeness & Octopi Shoulder Press 8@65% 6@75% 4@80% 3@85% 2@90% 10@50% WOD Dungeness 10 Minute AMRAP: 3 Hang Power Cleans 155/105 6 Toes-to-Bar 12 Hand Release Push-Ups Octopi 10 Minute AMRAP: 3 Hang Power Cleans 185/135 6 Toes-to-Bar 12 Deficit Push-Ups 45/35 lb PlatesRead more