Strength/Skill Dungeness Complete 5 Sets of: 1 Hang Power Clean From Below Knee + 3 Front Squats @ 80% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Hang Clean From Below Knee + 2 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 15 Thrusters 135/95 9 Pull-Ups 200 Meter Run 12 Thrusters 15 Pull-Ups 100 Meter Run 9 Thruster 21 Pull-ups 15 Minute Time CapRead more

Strength/Skill Dungeness Complete 4 sets the following, not for time: DB Box Step-ups OR Pistol modification x 10 Reps Ring Push-ups x 10-15 Reps Toes-to-Rings x 5-10 Rep Octopi Complete 4 sets the following, not for time: Alternating Pistols x 10 Reps Ring Push-ups x 10-15 Reps Skin-the-cat x 3 Reps WOD Dungeness Complete the following for time: 50 Calorie Row 30 Toes-to-Bar 20 Burpees 8 Wall Walks Octopi Complete the following for time: 50 Calorie Row 30 Toes-to-Bar 20 Burpees 50′ HS WalkRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 80% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 7/30/2018Read more

WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters) OR Bike 220/200 Calories (Switch every 10 calories) OR Run 4K (Switch every 200 meters)Read more

Strength/Skill Dungeness Power Snatch 3@65% 3@70% 3@75% 2@80% 3@75% Octopi Snatch 3@65% 3@70% 3@75% 2@80% 3@75% WOD Dungeness & Octopi 15 Minute AMRAP: 5 Power Snatches 135/95 100 Meter Run 10 C2B Pull-Ups 100 Meter Run 10 Toes-to-Bar 100 Meter Run -100 Meter run = 5 repsRead more