Strength/Skill Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD Complete every 90 Seconds for 12 Minutes (3 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Strict Supine Pull-Ups x 5-10 RepsMin 3: Farmer carry x 100 MetersRead more

Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Perform all sets between 70%-80% of Clean WOD 14 Minute AMRAP: 20 Sit-ups10 Deadlifts 225/15515 Air Squats20 Double-unders Compare to: 12/19/2018Read more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 RepsSupine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1Ring Dips x 10-15 Reps WOD Dungeness 10 Minute AMRAP: 8 Pull-Ups10 Alternating Step-Ups 24/20″15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Pull-Ups10 Alternating Step-Ups 24/20″15/13 Hand Release Push-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following: 6 Rope Climbs400 Meter Run*40 DB Box Step-Overs 45/35 each hand 20″ box800 Meter Run*30 Burpee Box Jump-Overs 24/20″400 Meter Run* *Partners complete run togetherRead more