Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@60% 3@65% 3@70% 3@75% 3@65% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 40 Calorie row 20 Burpee box jump overs 24/20 40 Alternating DB snatch 50/35 Octopi Complete the following for time: 40 Calorie row 20 Burpee box jump overs 24/20 40 Alternating DB snatch 70/50Read more

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 10 reps Supine Barbell row x 6 reps WOD EMOM for 21 Minutes (7 sets) Minute 1 – Goblet reverse Lunges x 10 reps 70/53 Minute 2 – Toes-to-bar x 7 reps Minute 3 – Double-unders x 30-50 repsRead more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@60% 3@65% 3@70% 3@75% 3@65% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete 4 rounds for time: 5 Front Squats 155/105 10 Deadlifts 10 Burpees over the bar Octopi Complete 4 rounds for time: 5 Front Squats 185/125 10 Deadlifts 10 Burpees over the barRead more

Strength/ Skill Dungeness & Octopi 4 rounds not for time: Shoulder Press x 5 reps Rope Climbs x 3 reps Hollow Hold x accumulate 30 seconds WOD Dungeness Complete 2 sets for max reps: 1 Minute of Rowing calories Rest 1 Minute 1 Minute of Stationary Dips Rest 1 Minute 1 Minute of Wall Balls 20/14 Rest 1 Minute 1 Minute of Strict Pull-ups Rest 1 Minute Octopi Complete 2 sets for max reps: 1 Minute of Rowing for calories Rest 1 Minute 1 Minute of Ring Dips Rest 1 Minute 1 Minute of Wall Balls 20/14 Rest 1 Minute 1 Minute of Strict Pull-ups Rest 1 MinuteRead more

Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 70% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-upsRead more