Strength/Skill Dungeness Complete 4 Rounds, Not for Time: Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps Reverse Goblet Lunges x 10 Reps Octopi Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps @ 22X1 Alternating Pistols x 12 Reps WOD Dungeness Complete 4 Rounds for Max Reps 30 Seconds of Rowing or Bike for Calories Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 Seconds 30 Seconds of KBS 53/35 Rest 30 Seconds Octopi Complete 4 Rounds for Max Reps 30 Seconds of Rowing or Bike for Calories Rest 30 Seconds 30 Seconds of Deficit Push-Ups using 45/35 lb plates Rest 30 Seconds 30 Seconds of KBS 70/53 Rest 30 SecondsRead more

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