Strength/ Skill Dungeness 3 rounds not for time: Push-ups x 10-20 reps Barbell row x 6 reps DB Push press x 7 reps Octopi 3 rounds not for time: Defecit Push-ups x 10-20 reps Barbell row x 6 reps HSPU x max reps WOD Dungeness 12 Minute AMRAP: 20 Double-unders 8 Single armed OH DB lunges – left arm 40/25 8 Single armed OH DB lunges – right arm 10 Burpees over the dumbbell Octopi 12 Minute AMRAP: 20 Double-unders 8 Single armed OH DB lunges – left arm 50/35 8 Single armed OH DB lunges – right arm 10 Burpees over the dumbbellRead more

Dungeness & Octopi Strength/Skill Front Squat 3-3-3 @ 80% 3-3 @ 85% WOD Complete the following for time: 400 meter run 30 Front squats 155/105 30 C2B Pull-upsRead more

WOD Teams of two, one person working at a time, complete the following for time: 3 rounds: 50 Push-ups 30 DB Front Squats 50/35 each hand Then, *Hill run * Both partners complete run at the same time. ____________________________________________ Open Prep 10 am Skill Dungeness Muscle-ups progressions Octopi 30/20 Muscle-ups for time Conditioning 3 Rounds for time: 20 calorie row 5 DB squat snatch right arm 50/35 5 DB squat snatch left armRead more

Strength/Skill Dungeness 5 sets of: Power Snatch x 3 reps @ 70-80% Ocotpi 5 sets of: Snatch x 3 reps @ 70-80% WOD Dungeness & Octopi Complete the following for time: 60 Calorie row 45 Wall balls 20/14 30 Toes-to-bar 15 Power snatches 135/95Read more

Dungeness & Octopi Strength/Skill Complete 5 sets of: Bench Press x 5 reps Ring rows x 8 reps @ 21X2 (2 down, 1 at bottom, explode up, 2 at top) WOD Complete 3 rounds for time: 10 Shoudler-to-overhead 115/85 30 Double-unders    Read more