Dungeness & Octopi WOD EMOM for 30 Minutes (10 sets): Minute 1 – Bike 10/8 cals OR Row 15/13 cals Minute 2 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ box Minute 3 – Wall Balls x 10-15 reps 20/14Read more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 80% WOD Dungeness Complete the following for time: 12 Man Makers 45/25 Then, 4 Rounds: 5 Strict Pull-ups 7 Burpees Octopi Complete the following for time: 12 Man Makers 50/35 Then, 4 Rounds: 5 Strict C2B Pull-ups 7 BurpeesRead more

Strength/Skill Dungeness 5 rounds not for time: L-sit hold or progression x accumulate 15-30 sec Seated Unsupported Strict Barbell Press x 3 reps @ 30X2 Strict Chest-to-bar Pull-ups x 5 reps Octopi 5 rounds not for time: L-sit hold x accumulate 15-30 sec Strict HSPU x 3-5 reps @ 30X2 Ring-to-Sternum Pull-ups OR Strict Muscle-ups (false grip) x 3-5 reps WOD Dungeness & Octopi Open workout “13.4” 7 Minute AMRAP: 3 Ground-to-overead 135/95 3 T2B 6 Ground-to-overead 6 T2B 9 Ground-to-overead 9 T2B 12 Ground-to-overead 12 T2B Keep increasing by 3 reps until the 7 minutes expire.Read more

Dungeness & Octopi Strength/Skill Back Squat 8@65% 6@70% 5@75% 4@80% WOD Dungneness 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 20 Lunges Octopi 12 Minute AMRAP: 40 Double-unders 30 KBS 53/35 20 Alternating PistolsRead more

WOD Dungeness In teams of two, partners will alternate complete rounds, to complete a 30 minute AMRAP of: 15 Calorie Row OR 12 Calorie Bike 5 Pull-ups 10 Push-ups 15 Squats Octopi In teams of two, partners will alternate complete rounds, to complete a 30 minute AMRAP of: 15 Calorie Row OR 12 Calorie Bike 5 Strict HSPU 10 Alternating Pistols 15 Pull-upsRead more