Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 3 reps Banded Pull-downs x 8 reps @1113 Medicine ball sit-ups x 10 reps WOD Complete a 7 minute AMRAP: 10 Push Press 115/80 20 Air SquatsRead more

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 78% WOD Complete 4 rounds for time: 6 Power cleans 165/110 20/17 Push-ups 8/6 Strict Pull-upsRead more

WOD You choose! “Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” 5 HSPU 10 Alternating Pistols 15 Pull-upsRead more

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@70% 3@75% 2@80% 3@77% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 21 Front Squats 165/110 Run 1 mile Octopi Complete the following for time: 21 Front Squats 195/130 Run 1 mileRead more

Dungeness & Octopi Strength/Skill Push Jerk 5-3-3-2-2 Build Throughout WOD EMOM for 21 Minutes (7 Sets): Minute 1 – DB lunges x 10 reps 50/35 each arm, along side body Minute 2 – Burpee Box Jumps x 7 reps 24/20 Minute 3 – Strict HSPU x 5-10 reps (scale with L-Seated DB Press x 5)Read more