Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 95% WOD 10 Minute AMRAP: 100 Double-Unders Then, with the remaining time complete.. 25 Single KB Deadlifts 70/53 15 KB Goblet Reverse Lunges 70/53 10 KB Swings 70/53Read more

WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Farmers Carry 70/53, Each Hand* 50 KB Deadlifts 70/53 Each Hand 50 Partner Med ball Sit-Ups 50 Burpees 50 Partner Med ball Sit-Ups 800 Meter Med ball Run* *Both partners walk/run together switch who carries as needed.Read more

Strength/Skill Dungneness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Complete the Following for Time: 1 Mile Run 30 Hang Power Cleans 135/95 30 Pull-Ups 16 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Complete 4 Sets of: Tempo Front Squats x 3 Reps @ 23X1 Supine BB Row x 5 Reps @ 20X1 WOD Complete 3 Sets for time: 10 Front Squats 155/105 (From the Ground) 25 KBS 53/35 25 Straight Leg Sit-Ups 17 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD 13 Minute AMRAP: 5 Single-Arm DB Push Press, Right Arm 50/35 5 Single-Arm DB Push Press, Left Arm 7 Toes-to-Bar 7 Box Jumps 24/20 (Step Down)Read more