Dungeness & Octopi Strength/ Skill 5 rounds not for time: Shoulder Press x 2 reps (build to a heavy double) Bat Wings x 5 reps @1113 OH Plate sit-ups x 10 reps WOD Complete a 7 Minute AMRAP: 10 Pull-ups 7 Push-press 115/80Read more

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 75% WOD Complete the following for time: Run 400 Meters 40 Walking Lunges 15/10 Push-ups 10 Squats Run 400 Meters 30 Walking Lunges 15/10 Push-ups 20 Squats Run 400 Meters 20 Walking Lunges 15/10 Push-ups 30 Squats Run 400 Meters 10 Walking Lunges 15/10 Push-ups 40 Squats 18 Minute time capRead more

WOD In teams of two, alternating each movement, complete ten rounds for time: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs 24/20 40 Minute time cap Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs etc…  Read more

Dungeness Strength/Skill Power Snatch 3-3-3-3-3 Octopi Snatch 3@65% 3@70% 3@70% 3@75% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 50 Calorie row 20 Power snatches 115/80 Octopi Complete the following for time: 50 Calorie row 20 Power snatches 135/95Read more

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 8 reps Banded Pull-aparts x 25 reps WOD EMOM for 24 minutes (6 sets): Minute 1 – 10/8 Calories of Assault Bike OR 200/150 Meters of Rowing Minute 2 – 8/5 Strict Supine Pull-ups Minute 3 – 7 Dumbbell Box Step-overs 45/30 20″ box Minute 4 – 10/8 Stationary dipsRead more