WOD Dungeness EMOM for 24 minutes (6 sets): Minute 1 – C2B Pull-Up x 5 reps Minute 2 – Supine Barbell Row x 6 reps Minute 3 – Stationary Dips x 5-10 reps Minute 4 – Row 12/10 calories Octopi EMOM for 24 minutes (6 sets): Minute 1 – Bar Muscle-up x 3 reps Minute 2 – Supine Barbell Row x 6 reps Minute 3 – Ring Dips x 5-10 reps Minute 4 – Bike 10 caloriesRead more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 75% WOD Complete the following for time: 200 Meter Farmer Carry 70/53 15 Deadlifts 275/190 15 Burpees over the bar 10 Deadlifts 10 Burpees over the bar 5 Deadlifts 5 Burpees over the barRead more

Strength/Skill Dungeness 5 rounds not for time: Parralette Pass-Throughs x 10 reps Seated Unsupported Strict Barbell Press x 3 reps @ 30X2 Strict Chest-to-bar Pull-ups x 5 reps Octopi 5 rounds not for time: Parralette Pass-Throughs x 10 reps Strict HSPU x 3 reps @ 30X2 Ring-to-Sternum Pull-ups (false grip) x 2-4 reps WOD Dungeness 5 Minute AMRAP: Ground-to-Overhead 135/95 Octopi Open Workout “11.3” 5 Minute AMRAP: Squat Clean & Jerk 165/110Read more

Dungeness & Octopi Strength/Skill Back Squat 10@55% 8@65% 6@73% 4@77% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 6/11/2018Read more

WOD Choose one of the following to complete for time: Run 5K (To Annapolis dock & back) OR Row 5K OR Bike 10K (6.2 miles on air assault bike) Try to choose the option you’re least comfortable with.Read more