Strength/Skill Dungeness Complete 5 sets of: Power Snatch x 3 Reps @ 70-75% Octopi Complete 5 sets of: Snatch x 3 Reps @ 70-75% WOD Dungeness Complete the following for time: 100 Wall Balls 20/14 Octopi “Karen” Complete the following for time: 150 Wall Balls 20/14Read more

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 75% of 1RM WOD Dungeness Minute 1 – C2B Pull-Ups x 5 reps Minute 2 – L-seated DB Press x 5 Reps Minute 3 – Row x 12/10 Calories Octopi EMOM for 21 Minutes (7 Sets): Minute 1 – Muscle-ups (Bar or Rings) x 3-5 reps Minute 2 – Strict HSPU x 5-10 Reps Minute 3 – Bike x 10/8 CaloriesRead more

Strength/Skill Dungeness Complete 7 Sets of: 3 High Hang Power Cleans + 4 Front Squats @ 65% of 1RM Power Clean Octopi Complete 7 Sets of: 3 High Hang Cleans + 3 Front Squats @ 65% of 1RM Clean WOD Dungeness Complete an 8 Minute AMRAP: 15 KBS 53/35 10 Burpee Box Jumps 24/20 Octopi Complete an 8 Minute AMRAP: 15 KBS 70/53 10 Burpee Box Jumps 24/20Read more

Strength/Skill Dungeness 4 rounds not for time: Strict Supine C2B Pull-Ups x 5-10 reps Wall Walks x 3 reps Dips x 5-10 reps Octopi 4 rounds not for time: Weighted Strict Supine C2B Pull-Ups x 3 reps HS Walk x Max Distance Weighted Dips x 3 reps WOD Dungeness & Octopi Complete 3 Rounds for Time: Run 400 Meters 15 Deadlifts 225/155 15 Pull-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 21X2 Preform all sets @ 75% WOD Complete the following for time: 15,12,9 Thrusters 135/95 Burpees Over the BarRead more