Strength/Skill Dungeness & Octopi Front Squats 5 Sets of: 4 Reps @ 22X1 (2 down, 2 at bottom, fast up, rest 1) Build Throughout WOD 15 Minute AMRAP: 4 Power Cleans 185/12516 Air Squats8 Toes-to-BarRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: DB Bench Press, Neutral Grip x 8 RepsSingle Arm Front Rack Kettle Bell Carry x 50 Meters Each ArmReverse Snow Angels x 12 reps @ 3030 WOD Dungeness Complete 4 sets for Max Reps: 30 Seconds of Stationary Dips Rest 30 Seconds30 Seconds of Wall Balls 20/14Rest 30 Seconds30 Seconds of Kettle-Bell Swings 53/35Rest 30 Seconds Octopi Complete 4 sets for Max Reps: 30 Seconds of Ring Dips Stationary)Rest 30 Seconds30 Seconds of Wall Balls 20/14Rest 30 Seconds30 Seconds of Kettle-Bell Swings 70/53Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Perform all sets between 55-65% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/535/3 Strict C2B Pull-ups 7 Burpees Compare to: 1/21/2019Read more

WOD Complete the following for time: Row 1,000 Meters Then, 5 Rounds of 25 Straight Leg Sit-Ups25 Double-Unders Then, Run 400 Meters 21 Minute Time CapRead more

WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday. c) Complete 3 sets of the following, not for time: Barbell Row x 6 Reps @20X1Single Arm Front Rack Kettle Bell Carry x 50 Meters Each ArmBottoms-up Kettle Bell Press x 5 Reps each armRead more