Strength/ Skill Dungeness & Octopi 4 rounds not for time: Shoulder Press x 3 reps Bat Wings x 6 reps @1113 Hollow Rocks x 20 reps WOD Dungeness 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 10 DB Push Press 50/35 each hand Octopi 12 Minute AMRAP: 40 Double-unders 20 KBS 53/35 10/7 Strict HSPURead more

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 73% WOD Complete 3 rounds for time: 400 Meter run 20 Pull-ups 20 Air Squats 20/15 Push-upsRead more

WOD Teams of two, with one person “working” at a time, complete a 25 Minute AMRAP: 800 Meter Med ball Run 20/14 (Switch when needed, don’t let ball touch ground)* 50 Wall balls (switch when needed, don’t let ball touch ground) 50 Med ball Sit-ups 100 Farmer carry 70/53 each hand (switch when needed, don’t let KB’s touch ground)* *Partners complete run/walk together, but switch off carrying object(s).Read more

Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@60% 3@65% 3@70% 3@75% 3@65% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 40 Calorie row 20 Burpee box jump overs 24/20 40 Alternating DB snatch 50/35 Octopi Complete the following for time: 40 Calorie row 20 Burpee box jump overs 24/20 40 Alternating DB snatch 70/50Read more

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 10 reps Supine Barbell row x 6 reps WOD EMOM for 21 Minutes (7 sets) Minute 1 – Goblet reverse Lunges x 10 reps 70/53 Minute 2 – Toes-to-bar x 7 reps Minute 3 – Double-unders x 30-50 repsRead more