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

Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Snatch form above Knee x 3 Reps Perform all sets between 65%-75% of Snatch WOD Dungeness Complete the Following for Time: 100 Wall Balls 20/14 Octopi “Open Workout 13.3” 12 Minute AMRAP: 150 Wall balls 20/14 90 Double-Unders 30 Muscle-upsRead more

Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@70% 4@75% 3@80%10@50% WOD Complete 4 sets, not for time: Single Arm DB Row x 8 Reps Each Arm @20×1Strict Toes-To-Bar or Toes-to-Post x 5-10 RepsBanded Pull-Aparts x 25 RepsBanded Leg Curls x 25 RepsRead more

Strength/Skill Dungeness Complete 7 Sets: Power Clean from Below Knee + Power Clean Start around 70% and build weight by feel. Octopi Complete 7 Sets: Clean from Below Knee + Clean Start around 70% and build weight by feel. WOD Complete 6 Rounds for Time: 3 Power Cleans 185/1253 Front Squats 185/1257 Burpees over the Bar 15 Minute Time CapRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball sit-Ups x 10-15 RepsFarmers carry x 100 MetersRope Pull from Ground x 2-3 Reps Octopi Medicine Ball sit-Ups x 10-15 RepsFarmers carry x 100 MetersRope Climb x 2-3 Reps WOD 6 Minute AMRAP: 8 Box Jumps 24/208 DB Push Press 50/35 each hand Rest 2 Minutes 6 Minute AMRAP: 12/8 Dips (Ring or Stationary)Row 250 Meters or Bike 10 CaloriesRead more