Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps HS walk x max distance Bar Muscle-up x 2-3 reps WOD Dungeness Complete 3, 3 minute AMRAPs of: 5 Strict Pull-ups 10 KBS 53/35 15 Push-ups Rest 3 minutes between each set Octopi Complete 3, 3 minute AMRAPs of: 5 Strict Pull-ups 10 KBS 70/53 15 Push-ups Rest 3 minutes between each setRead more

Dungeness & Octopi Strength/Skill Back Squat 8 sets of 3 reps @ 75% WOD 9 minute AMRAP: 3 Burpees Over the Bar 3 Ground to Overhead 155/105 6 Burpees Over the Bar 6 Ground to Overhead 9 Burpees Over the Bar 9 Ground to Overhead 12 Burpees Over the Bar 12 Ground to Overhead and so on….Read more

WOD Teams of two, one person working at a time, complete 5 rounds of the following for time: 400 Meter run (run together) 10 Man makers 50/35 30 Partner med-ball sit-ups 20/14Read more

Strength/Skill Dungeness Complete 5 sets: Power Snatch x 3 reps – Build throughout Octopi Complete 5 sets: Snatch x 3 reps Build throughout WOD Dungeness Complete the following for time: 200 Meter Farmer carry 70/53 20 Power Snatches 115/80 30 Pull-ups Octopi Complete the following for time: 200 Meter Farmer carry 70/53 20 Power Snatches 135/95 30 C2B Pull-upsRead more

WOD Dungeness & Octopi EMOM for 24 Minutes (6 sets): Minute 1 – Ground-to-Overhead x 3 reps @ 70-75% of Clean & Jerk Minute 2 – Single Arm DB Row x 6 reps each arm Minute 3 – Stationary Dips x 5-10 reps Minute 4 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ boxRead more