Strength/Skill Dungeness 3 rounds not for time: Strict Supine Pull-Ups x 5 reps Wall Walks x 3 reps Barbell Row x 6 reps @ 20X1 Octopi 3 rounds not for time: Weighted Strict Supine Pull-Ups x 5 reps HS Walk x 25-50 feet Barbell Row x 6 reps @ 20X1 WOD Dungeness 7 Minute AMRAP: 5 DB Push Press 50/35 each hand 3 Power Cleans 165/110 Octopi 7 Minute AMRAP: 5 Strict HSPU 3 Power Cleans 185/125Read more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 32X2 Peform all sets @ 70% WOD Complete 3 Rounds for time: 400 Meter Run 25 Air Squats 20 Pull-Ups 15 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 400 Meter farmers carry 70/53 (one person carries at a time, don’t put KB’s down) 100 Wall Balls 60 Pull-ups Hill Run (together) 35 Minute Time CapRead more

Strength/Skill Dungeness Complete 7 sets of: Power Snatch High Hang + Below Knee + Ground Octopi Complete 7 sets of: Snatch High Hang + Below Knee + Ground WOD Dungeness & Octopi Complete the following for time: 21-15-9 Burpees over the bar Hang Power Snatch 95/65Read more

Dungeness & Octopi Strength/Skill Complete 5 sets of: 2 Push Press + 2 Push Jerk – Build throughout WOD EMOM for 21 Minutes: Minute 1 – KBS x 10 Reps 70/53 Minute 2 – Deficit Push-ups x 15/12 Reps (45 lb plates/25 lb plates) Minute 3 – Sit-ups x 15 repsRead more