Strength/ skill Dungeness & Octopi Power Clean 5 minutes to build to to 75% Then, EMOM for 6 minutes: 3 Reps @ 75-85% _____________________ WOD Dungeness Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2 Minutes Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2 Minutes Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 ___________________________ Octopi Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2 Minutes Complete a 4 minute AMRAP: 5 Deadlifts 275/190 7 Box Jumps 24/20 Rest 2 Minutes Complete a 4 minute AMRAP: 5 Deadlifts 315/220 7 Box Jumps 24/20 Score = total # of reps __________________________ Open Prep (optional) Compete the following for time: Bike 100 cals (time cap: 9:30/10:30)Read more

Strength/ Skill Dungeness 3 rounds not for time: Dips x 5-10 reps Barbell row x 6 reps Wall walk x 3 reps Octopi 3 rounds not for time: Weighted Dips x 3 reps Barbell row x 6 reps HS Walk x max distance WOD Dungeness 10 Minute AMRAP: 10 Alternating step-ups 24/20 7 Single arm DB Push press right arm 40/25 7 Single arm DB Push press left arm 10 Burpees over the dumbbell Octopi 10 Minute AMRAP: 10 Alternating Pistols 7 Single arm DB Push press right arm 50/35 7 Single arm DB Push press left arm 10 Burpees over the dumbbellRead more

Dungeness & Octopi Strength/Skill Front Squat 3-3-3-3-3 @ 80% WOD Complete 3 rounds of the following for time: 400 meter run 15 KBS 70/53 12 C2B Pull-upsRead more

WOD Teams of two, alternate movements to complete a 20 min AMRAP: 12 Dumbbell deadlifts 50/35 10/8 Defecit push-ups on DB’s 8 Alternating dumbbell shoulder presses 50/35 20 Sit-ups 20 Air-squats Example: Partner 1 completes DL, P2 completes Push-ups, P1 completes shoulder press…. _____________________ Open Prep Skill Dungeness Handstand Push-up skill work/progressions Octopi Accumulate 20 strict HSPU Then, Accumulate 25 Kipping HSPU Conditioning Complete the following for time: 30 DB Power clean + Push Jerk 50/35 each handRead more

Strength/Skill Dungeness & Octopi Back Squat 5-5-5 @ 70% ______________________ WOD Dungeness Complete the following for max reps: 2 Minutes of Rowing for Calories 2 Minutes of OHS 95/65 2 Minutes of C2B Pull-Ups Octopi Complete the following for max reps: 2 Minutes of Bike for Calories 2 Minutes of OHS 115/80 2 Minutes of Bar Muscle-ups ______________________________ Open Prep (optional) 21-5-9 Hang power snatch 75/55 Row for caloriesRead more