WOD 20 Minute EMOM: Minute 1 – Gymnastics Movement of your choice Minute 2 – Gymnastics Movement of your choice -Choose two body-weight movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 Pull-ups Minute 2 – 30 Second HS HoldRead more

Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD EMOM for 21 Minutes (7 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Dips x 8-10 Reps Min 3: Burpee Box Jumps (step down) x 7 Reps 24/20Read more

Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Weight by feel WOD 14 Minute AMRAP: 15 Straight Leg Sit-Ups 15 Air Squats 20 Double-undersRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1 Ring Dips x 10-15 Reps WOD Dungeness 10 Minute AMRAP: 8 Toes-to-Bar 10 Alternating Step-Ups 24/20″ 15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Toes-to-Bar 10 Alternating Pistols 15/13 Hand Release Push-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead more