Strength/Skill Dungeness Complete 3 Sets: Power Snatch from Below Knee x 2 Reps – Build Throughout Complete 3 Sets: Power Snatch x 2 Reps – Build Throughout Octopi Complete 3 Sets: Snatch from Below Knee x 2 Reps – Build Throughout Then, Complete 3 Sets: Snatch x 2 Reps – Build Throughout WOD Complete 5 Rounds of the following for time: 10 Pull-Ups 7 Single Arm DB Push Press, Right Arm 50/35 7 Single Arm DB Push Press, Left Arm 11 Minute Time CapRead more

Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: 1-Step Box Jump x 3 Reps (step down and reset after each jump) KB Box Step-Overs, Front Rack Position x 5 Reps Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD 10 Minute AMRAP: 30 Double-Unders 10 Toes-to-Bar 10 Power Cleans 155/105Read more

Dungeness & Octopi Strength/Skill Back Squat 7 sets of: 3 Reps @ 75% WOD Complete the following for time: Run 400 Meters 40 Walking Lunges 15/10 Push-ups 10 Squats Run 400 Meters 30 Walking Lunges 15/10 Push-ups 20 Squats Run 400 Meters 20 Walking Lunges 15/10 Push-ups 30 Squats Run 400 Meters 10 Walking Lunges 15/10 Push-ups 40 Squats 18 Minute time cap Compare to: 4/9/2018Read more

WOD Teams of two, one partner working at a time, complete the following for time: 80 Calorie Row 50 Sit-Ups 50 Wall Balls 20/14 40 Sit-Ups 40 Wall Balls Farmers Market Run carrying Medicine Ball * *Both partners complete the run at the same time and switch carrying the medicine ball as needed.Read more

Dungeness & Octopi Strength/Skill Push Press 15 Minutes to Build to a heavy single, or work on technique WOD Complete the following for time: Row 1,000 Meters Run “The Hill”Read more