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

Strength/Skill Dungeness & Octopi Complete 5 Sets: Hang Power Snatch x 3 Reps Perform all sets between 70%-80% of Snatch WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 7/26/2018Read more

Strength/Skill Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD Complete every 90 Seconds for 12 Minutes (3 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Strict Supine Pull-Ups x 5-10 Reps Min 3: Farmer carry x 100 MetersRead more

Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Weight by feel WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 12/19/2018Read 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 complet ful range and tempo) x 10 Reps @ 20×1 Weighted Dips x 5 Reps WOD Dungeness 10 Minute AMRAP: 8 Pull-Ups 10 Alternating Reverse Lunges 15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Pull-Ups 10 Alternating Pistols 15/13 Hand Release Push-UpsRead more