WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill” 150 Wall Balls Run 400 Meters 100 Partner Medicine Ball Sit-ups Run 200 MetersRead more

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@75% 3@80% 2@85% 1@90% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480, 1:45Read more

Dungeness & Octopi Strength/Skill Push Jerk 10 Minutes to build to a heavy single OR work on technique WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (Ring or Stationary) x 7-10 reps Minute 2 – Front Squat x 4 Reps @ 60-70% of 1 RM (from the ground) Minute 3 – Burpee box jumps x 7 reps 24/20″Read more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 3@85% 3@80% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Complete 4 sets for max reps: 30 Seconds of Hang Power Clean 155/105 Rest 30 Seconds 30 Seconds of Shoulder to Overhead 155/105 Rest 30 Seconds 30 Seconds of Toes-to-bar Rest 30 SecondsRead more

Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 3 reps Strict Supine Pull-ups x 5-10 reps @1113 Medicine ball sit-ups x 10 reps WOD Complete 5 rounds for time: 10 Deadlifts 225/155 20/17 Push-upsRead more